LATEST WORKOUT

Saturday 12-09-23 Workout Of The Day

Saturday 12-09-23 Workout Of The Day In Teams of Two… AMRAP - 30  You go, I go.  2 Ring Muscle Ups or Burpee Pull Ups 3 Power Cleans 4 Strict HSPU or Strict KB Press 5 Front Squats 6 T2B C2B Combo   7 Deadlifts 8 Ring Dips RX+: 125/185# RX: 110/155# Int: 95/135# Beg:...

Friday 12-08-23 Workout Of The Day

Friday 12-08-23 Workout Of The Day A. E4M - 3 3 Back squats @70, 80, 90% or go by feel for the day 3-5 Peg board chin-ups B. AMRAP - 12 12/15 KCal Row 10 Front Squats 5 Over the Rower Burpees RX: 85/115# Int: 65/95# Beg: 55/75# Today we build on our back squat cycle....

Thursday 12-07-23 Workout Of The Day

Thursday 12-07-23 Workout Of The Day A. E2:30 - 5 3 BB Push Press + 4 Jerks B. 5 RFT 6 HSPU or Push Press 8 KB Hang Squat Cleans (4/side)  10 OH KBS 10/12 Kcal Ski  RX: 40/60# Int: 35/50# Beg: 25/35# Part A. is a little strength & skill work. Build to a...

Wednesday 12-06-23 Workout Of The Day

Wednesday 12-06-23 Workout Of The Day A. In Teams of two… 30: Work :30 Rest (4 rounds / 32 min) 1. BB Thrusters 2. Pull Ups 3. Hang Power Cleans 4. Box Over Burpees 5. T2B / HLR 6. Dips 7. ECHO Bike  8. Rest BB Movements RX: 65/95# Int: 55/75# Beg: 45/55# +/- In teams...

Tuesday 12-05-23 Workout Of The Day

Tuesday 12-05-23 Workout Of The Day A. E4M - 3 3 Front Squats (R1. 70% R2. 80% R3. 90%) 5 Seated Strict Press B. Ski 400/500m repeats w. 1:30 recovery between rounds (aprox 17.5 min) Part A. we build on our front squat cycle. In a four minute window perform three...

Monday 11-04-23 Workout Of The Day

Monday 11-04-23 Workout Of The Day AMRAP - 8 10 OH KBS 10 Push ups 8/10 Kcal ECHO  Rest 2 Min AMRAP - 8 10 Dbl. KB Front Squats   8/10 Kcal Row 10 Box Jumps  Rest 2 Min AMRAP - 8 6 Devils Press 8 C2B / Pull Ups 8/10 Kcal Ski Today’s workout is three 8 minute AMRAP’s...

Sunday 12-03-23 Workout Of The Day

Sunday 12-03-23 Workout Of The Day E75 - 24 (30 min) 1. 8 BB Bench Press 2. 10 Alt. Gorilla rows 3. 6-8 Pegboard chin ups 4. 8 Split Stance DL 5. 1 Length heavy sled push 6. Rest Today’s grinder is on a 75 second clock and includes a round of rest. Pick challenging...

Saturday 12-02-23 Workout Of The Day 

Saturday 12-02-23 Workout Of The Day In Teams of Two. How far can you get in 40 minutes… Round 1. 40/50kcal ECHO 100 Pull Ups 40/50 Kcal Ski 100 Ring Dips / Dips 40/50 Kcal C2 100 Goblet Squats 35/50# Round 2. 40/50kcal ECHO 100 Ring Rows 40/50 Kcal Ski 100 Push Ups...

Friday 12-01-23 Workout Of The Day

Friday 12-01-23 Workout Of The Day A. E 2:30 - 6 (15 min) 1 Power clean + 1 hang squat clean + 1 front squat B. AMRAP - 8 8 Hang squat cleans 6 Bar facing burpees 8/10 Kcal ECHO RX: 65/95# Int: 55/75#  Beg: 45/55# +/-  Part A. is a clean complex, build to a...

Thursday 11-30-23 Workout Of The Day

Thursday 11-30-23 Workout Of The Day A. E4M - 3 5 Back Squats (65,75, 85% of 1RM) + 3 weighted pull ups B. AMRAP - 12 10 Alt Front rack lunges 10 Dbl. DB Snatches 10 Ring dips / dips 8/10 Kcal Ski BB Weight RX: 65/95# Int: 55/75# Beg: 45/55# +/- Dbl DB Weight RX:...

Wednesday 11-29-23 Workout Of The Day

Wednesday 11-29-23 Workout Of The Day A. E75 - 12 (15 min) 8 DB Dbest Press 8 BB Bent Over Rows 8 Heavy KBS (shoulder height) B. Row 400/500m repeats w. 1:30 recovery between rounds (aprox 17.5 min) Part A. is a little strength focus work on a 75 second clock. Choose...

Tuesday 11-28-23 Starke Sweat

Tuesday 11-28-23 Workout Of The Day 3 Rounds of… 3:00 work 1:30 rest 10/12 Kcal Ski 10 Alt. DB Snatch 8 Box Jump Overs Rest 3 Min 3 Rounds of… 3:00 work 1:30 rest 10/12 Kcal ECHO 10 DB Squat Cleans (5/side) 8 Burpees to a target RX: 35/50# + Int: 30/40# Beg: 20/30#...

A TRAINING EXPERIENCE LIKE NO OTHER

 

A clean, well-stocked gym with lots of amenities and super-friendly people to greet you. Caring, committed coaches who are dedicated to your success. Honestly, you won’t find a better box than Starke Strength & Conditioning in West St Paul / Winnipeg, where your new fitness family awaits you. Sign up for your choice of specialty classes, or work one-on-one—regardless of your preference, we’ve got everything you need to meet your training goals. Come train with us and you’ll never look back.