LATEST WORKOUT
Saturday 06/03/2023 Workout Of the Day
Saturday 06/03/2023 Workout Of the Day In Teams of 2…@65/95# *** 40 min cap 100 front rack lunges 100 cal echo 100 push-ups 100 hang C&J 100 cal ski 100 pullups 100 front squats ***300m partner run after each movement Workout Notes: We have a long partner...
Friday 06/02/2023 Workout Of the Day
Friday 06/02/2023 Workout Of the Day A. 25 min circuit 12 gorilla rows (6 per side) 0:30/arm single arm OH walk 12 seated seesaw press (6 per side) 0:30 L-sit/tuck/dead hang 12 alt. floor press (6 per side) 0:30/side side plank B. 6 min AMRAP 50 anchored sit ups...
Thursday 06/01/2023 Workout Of the Day
Thursday 06/01/2023 Workout Of the Day A. Front Squats 5x5* *E3:30 B. 4RFT 300m run 10 hang squat cleans 10 ring dips RX: 65/95# Int: 55/75# Beg: 35/45# Workout Notes: Front squats will be from the rack. Build to a challenging set of 5 reps. Everyone will do their...
Wednesday 05/31/2023 Workout Of the Day
Wednesday 05/31/2023 Workout Of the Day 35 min Partner AMRAP* 10 deadlifts @135/185# 10 pullups 10/12 cal echo 10 dbl DB step overs @35# 10 single DB hang C&J (5/side) 10/12 cal ski 10 burpees *alternate movements Workout Notes: For today's partner AMRAP you will...
Tuesday 05/30/2023 Workout Of the Day
Tuesday 05/30/2023 Workout Of the Day A. E1:15 x 5 rounds (18:45) 1: 5/arm half kneeling strict press @ 31x1 2: 5 strict chinups @ 31x1 3: 10 dbl DB curl 2 press B. AMRAP x 12 min 5 pushups 10 HLR 15 air squats 30 DU / 60 singles Workout Notes: Part A is an upper body...
Monday 05/29/2023 Workout Of the Day
Monday 05/29/2023 Workout Of the Day 4 RFT time cap: 36 mins 30/25 cal ski 25 hang power cleans @85/115# 20 OH KBS @35/50# 15 burpees 10 front squats @85/115# Workout Notes: This is a solo effort today, and it's a long one! Pace yourself and move steady throughout....
Sunday 05/28/2023 Workout Of the Day
Sunday 05/28/2023 Workout Of the Day A. NFT 10-9-8-7-6-5-4-3-2-1 dbl KB clean + FS dbl KB strict press B. NFT 10-9-8-7-6-5-4-3-2-1 single leg DL (reps per side) pushups C. Core Work Coaches choice Workout Notes: Choose your own weights for Part A and B. Both portions...
Saturday 05/27/2023 Workout Of the Day
Saturday 05/27/2023 Workout Of the Day For time in teams of 2 150 wallballs @14/20# 100 power cleans @65/95# 50 bar facing burpees 150 box jump overs 100 S2OH 50 bar facing burpees 150 anchored sit ups 100 back rack step ups 50 bar facing burpees Workout Notes: Chip...
Friday 05/26/2023 Workout Of the Day
Friday 05/26/2023 Workout Of the Day A. E75s x 5 rounds (31:15) 1: 6/leg bulgarian split squats 2: 6 chinups 3: 6/leg staggered stance DL's 4: 6 strict ring dips 5: 2x sled push B. 4 RNFT 10 curls 10 skull crushers Workout Notes: Part A is a full body strength...
Thursday 05/25/2023 Workout Of the Day
Thursday 05/25/2023 Workout Of the Day A. Strict press 5-4-3-2-1* *E2:00; Build weight each set B. 12 min ladder 5-10-15-20-25-... OH KBS @35/50# 40 DU (60 singles) C. 100 anchored situps Workout Notes: Part A will be done from the rack. Every 2 minutes you will...
Wednesday 05/24/2023 Workout Of the Day
Wednesday 05/24/2023 Workout Of the Day With a Running Clock... (40 min time cap) 0-15:00 1 mile run (buy-in) then AMRAP til 15:00 10 wallballs @14/20# 10 pullups 18:00-32:00 5 rounds: 12/10 cal ski 10 DB snatch @35/50# 10 box jump overs @20/24" 32:00-finish 50...
Tuesday 05/23/2023 Workout Of the Day
Tuesday 05/23/2023 Workout Of the Day A. Back Squats 5 x 2 * *E3:30 B. For time 21-15-9 cal echo hang squat cleans @65/95# t2b Workout Notes: Building on last weeks back squats, we are down to 5 sets of 2 reps this week. Try to add weight from last week if you were...
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.