LATEST WORKOUT

Saturday 2-04-23 Workout Of The Day

Saturday 2-04-23 Workout Of The Day In teams of two... For Time (cap 35) "Ticking Time Bomb" Buy In 50 Kcal Ski Then two rounds of 50 BB Front Squats 50 Pull Ups 50 BB Alternating Back Rack Lunges 50 Box Over Burpees 50 BB Power Cleans (GND) Cash Out 50 Kcal Ski RX:...

Friday 2-03-23 Workout Of The Day

Friday 2-03-23 Workout Of The Day A. E2:30 - 9 (22.5 min) Back Squat 5-4-3-2-1-2-3-4-5 Build to a challenging five reps to kick off the pyramid and build weight as your reps go down. After a heavy single at the top of the pyramid, drop weight as you descend the...

Thursday 2-02-23 Workout Of The Day

Thursday 2-02-23 Workout Of The Day AMRAP 40 "Kryptonite" 20 Wall Balls 10/14Kcal ECHO 20 Hang Power Cleans 85/115# 65/95# 55/75# +/- 10/14Kcal Ski 20 T2B / HLR 10/14Kcal Row 20 Push Ups 10/14Kcal C2 20 OH KBS 35/50# +/- 10 Shuttle Runs (wall to wall) Today is a...

Wednesday 2-01-23 Workout Of the Day

Wednesday 2-01-23 Workout Of the Day A. Strength Circuit E90 - 15 (22.5 Min) 1. 8-10 BB Good Mornings 2. 10 Strict Pull Ups 3. 8 Split Squats R. Leg 4. 8 Split Squats L. Leg 5. 10 Ring Dips (or box or bench) Pick weights and variations that will challenge you and...

Tuesday 1-31-23 Workout Of The Day

Tuesday 1-31-23 Workout Of The Day EMOM - 30 Min 1. 8-10 C2B Pull Ups Min 2. 12 Alternating DB Snatches Min 3. 8-10 Single DB Box Step Overs Min 4. 10 DB Hang Squat Cleans (single DB 5/side) Min 5. Max Kcal Ski Min 6. Rest RX: 35/50# Intermediate: 30/40# Beginner:...

Monday 1-30-23 Workout Of The Day

Monday 1-30-23 Workout Of The Day A. E3M - 5 (15 min) 1 Power Clean + 1 Hang Squat Clean + 2 Jerks (jerks must be held in receiving position for three seconds each). Part A. is a weightlifting complex. Weight will be limited during a complex as there are different...

Sunday 1-29-23 Workout Of The Day

Sunday 1-29-23 Workout Of The Day E75 - 25 (32.25 min) 1. 10-12 Alternating DB Chest Press* 2. 12 Dbl KB. Deficit Back Lunges 6/ leg not alternating 3. 15 Ring Rows 4. 8-10 Dbl. KB Strict Thrusters (front squat, pause @ top lock legs + strict press) 5. 2x Sled Sprint...

Saturday 1-28-22 Workout Of The Day

Saturday 1-28-22 Workout Of The Day In Teams Of Two (with only one person working at a time "Detour" 35 min Cap 100 Kcal ECHO Buy In Then... 100 Thrusters 65/95# 55/75# 35/453 +/- 100 T2B 100 Box Jump Overs 100 Power Clean (gnd) 100 Push Ups 100 Kcal ECHO Push the...

Friday 1-27-23 Workout Of The Day

Friday 1-27-23 Workout Of The Day A. E4M - 5 3 Deadlifts + 5 Weighted Pull Ups Part A. is all about strength. Find a heavy three deadlifts and keep building through your rounds if possible. Make your pull ups as tough as possible to help build that raw strength...

Thursday 1-26-23 Workout Of The Day

Thursday 1-26-23 Workout Of The Day :30 work & :30 Rest x 30 min (5 full rounds) 1. Ring Row Holds 2. Dbl. KB Front Rack March (w. 1 sec. pause at the top). 3. Pull Up Hold (use band if needed) 4. Dbl. Bell Clean & Strict Press 5. Max Kcal ECHO 6. Rest Today's...

Wednesday 1-25-23 Workout Of The Day

Wednesday 1-25-23 Workout Of The Day A. E4M - 5 3 BB Front Squats 6 Chin Ups 10 DB Chest Press In a 4 minute window find a good working weight and perform all three movements. Build weight or add a tempo to make your movements more challenging. B. 5 RFT (rounds for...

Tuesday 1-24-23 Workout Of The Day

Tuesday 1-24-23 Workout Of The Day EMOM - 30 (5 rounds) 1. 10 Thrusters 65/95# 55/75# 35/45# +/- 2. 10 C2B Pull Ups 3. 6-8 Box Over Burpees 4. 15 KBS 35/50# 30/40# 25/35# 5. 14/20 Kcal Row 6. Rest Today's EMOM will get that hear pumping. Perform all the movements in...

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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.