LATEST WORKOUT

Sunday 5-22-22 Workout Of The Day

Sunday 5-22-22 Workout Of The Day Grinder - 35 1 Legless Rope Climb 8 Deficit Back Lunges / Leg (45# plate on gnd.) 8-10 Dips (ring, box bench) 6-8 Single Leg Deadlift / Leg 12 Alt. Gorilla Rows 60 Sec Hollow hold (can be a cumulative 60 sec.) Happy Sunday. Today's...

Saturday 5-21-22 Workout Of The Day

Saturday 5-21-22 Workout Of The Day A. E2M - 5 Build to a heavy three TNG Deadlift Partner up, share a bar and some weights and find a "heavy" three touch & go deadlifts. These should be heavier than the weights you'll be using in your third round. B. AMRAP 5:...

Friday 5-20-22 Workout Of The Day

Friday 5-20-22 Workout Of The Day In teams of two... "Shock Therapy" 0:00 - 15:00 (15 minutes) 3000M Row + Max Squat cleans in remaining time (rest 3 minutes 15:00-18:00) 18:00 - 30:00 (12 minutes) 2000m Ski + Max Squat cleans in remaining time (rest 3 minutes 30:00 -...

Thursday 5-19-22 Workout Of The Day

Thursday 5-19-22 Workout Of The Day A. E2:30 - 7 3 OHS or Front Squats & 5 Strict Pull Ups Every 2:30 for seven rounds, perform Three Overhead squats if your mobility allows for it OR perform three front squats (BB or KB) along with five strict pull ups or...

Wednesday 5-18-22 Workout Of The Day

Wednesday 5-18-22 Workout Of The Day 5 RFT (Cap 40min) "Wrecking Ball" 20 Wall Balls 14/20# +/- 16/20 Kcal Row 16 Hang Power Cleans RX: 85/115# Int: 65/95# Beg: 55/75# +/- 12/16 Kcal Ski 12 OH KBS 35/50 +/- 8/12 Kcal ECHO 8 Box Over Burpees - Rest 2 Min - Today is a...

Tuesday 5-17-22 Workout Of the Day

Tuesday 5-17-22 Workout Of the Day A. E2M - 4 5 Strict Press Directly into E2M - 4 5 Push Press Directly into E2M - 4 5 Push Jerk In part a we have a bit of a build through three different movements. Every two minutes for four rounds you will perform five strict...

Monday 5-15-22 Workout Of The Day

Monday 5-15-22 Workout Of The Day 3RFT "Shark Bait" 35/50 Kcal Row 40 Alternating DB Snatches 30 Single DB Step Overs 20 Single DB Thrusters (10/arm) 10 Bar Muscle Ups, C2B Pull Ups, Pull Ups DB Weight RX: 35/50# Intemediate: 30/40# Beginner: 25/35# Today's chipper is...

Sunday 5-15-22 Workout Of The Day

Sunday 5-15-22 Workout Of The Day 35 Min Grinder... 10 KB Deadlifts + 2 length of loaded carry 12 DB Bench / Floor Press 8 Deficit Back Lunges / Leg 1 Legless Rope Climb 12 HEAVY KBS 40 Alt. Hand to knee taps fr. plank pos. (20/side) Today's grinder is a choose your...

Saturday 5-14-22 Workout Of The Day

Saturday 5-14-22 Workout Of The Day AMRAP - 35 In Teams Of Two with only one person working at a time... "Pump Town Express" 40 Wall Balls 14/20 +/- 40 Pull Ups / Ring Rows 40 BB Thrusters 40 T2B / HLR 40 Synchro Double Unders or Single Skips RX: 65/95# Intermediate:...

Friday 5-13-22 Workout Of The Day

Friday 5-13-22 Workout Of The Day A. E2:30 - 6 3 Front Front Squats 5 Strict Chin Ups Part A. is a strength couplet with Front Squats and Chin-Ups both done in the same two minutes and thirty seconds. You should still be getting a good 90 seconds of rest between...

Thursday 5-12-22 Workout Of The Day

Thursday 5-12-22 Workout Of The Day "Thunderstruck" (43 Min) 3 Rounds Of... 2:30 Work & 2:30 Rest 14/20 Kcal Row Max Double Bell C&J 3 Rounds Of... 2:30 Work & 2:30 Rest 14/20 Kcal Ski Max DB or KB Box Step Overs 3 Rounds Of... 2:30 Work & 2:30 Rest...

Wednesday 5-11-22 Workout Of The Day

Wednesday 5-11-22 Workout Of The Day A. E3:30 - 6 (21 min) 5 Deadlift 5 Strict HSPU / KB Strict Press 5 Strict Pull Ups In a three and a half minute window, perform all three movements for five reps at a challenging weight. Having multiple movements / reps within the...

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.