LATEST WORKOUT

Saturday 5-18-24 Workout Of The Day

Saturday 5-18-24 Workout Of The Day In teams of three… "It's Gonna Be Me" AMRAP 30: 60/75 Calorie C2 or Ski Erg (alternate each round if possible) 60 Box Jump Overs 20/24’ 45 T2B / HLR 30 Alternating Synchro Dumbbell Snatches 35/50# Today’s workout is a team of three...

Friday 5-17-24 Workout Of The Day

Friday 5-17-24 Workout Of The Day A. E2M - 5 2 Back Squats  Back Squat  Max Repetitions of Back Squats @ 90% * To Technical Failure ‍ In teams of two… "Team Kalsu" (cap 18) For Time: 100 Thrusters 95/135# ~ On the Minute (Starting at 0:00) 5 Burpees  ‍* Hit 5 synchro...

Thursday 5-16-24 Workout Of The Day

Thursday 5-16-24 Workout Of The Day "Shell Shocked"  6 Rounds: 9 Strict Pull-ups 21 Kettlebell Swings 35/50# 300 Meter Run (sub run for 450/500m row)  *‍Rest 1 Minute Between Rounds Push the pace on this workout and challenge yourself with the movements appropriately....

Wednesday 5-15-24 Workout Of The Day

Wednesday 5-15-24 Workout Of The Day A. E2M - 5 2-3 Deadlifts B. Deadlift Max Repetitions of Deadlifts @ 90% * To Technical Failure ‍C. "Anti-Chipper"  For Time: (cap 20) 100 Sit Ups 75 Wall Balls 14/20# 50 Push Ups 25 Deadlifts @ 145/205# Today’s workout continues to...

Tuesday 5-14-24 Workout Of The Day

Tuesday 5-14-24 Workout Of The Day "Cardio Queen" (cap 38)  For Time:  1450/1600m Row 100 Double Unders 1600/1450m C2 100 Double Unders 1450/1600m Ski 100 Double Unders 96/120kcal ECHO 100 Double Unders *Sub Double Unders for 200 single skips 🙂  Today is all cardio....

Monday 5-13-24 Workout Of The Day

Monday 5-13-24 Workout Of The Day A. E2M - 5 2-3 Strict Press B. Strict Press Max Repetitions of Strict Press @ 90% * To Technical Failure "Scratch” AMRAP 16 1 Mile Run (buy in) Then AMRAP 10 Thrusters 10 T2B  ‍Barbell weight RX: 65/95# Int: 55/75# Beg: 45/55#...

Sunday 5-12-24 Workout Of The Day

Sunday 5-12-24 Workout Of The Day EMOM - 25 “Into The Conga” Minute 1. 6-8 Pull Ups Minute 2. DB Bench Press Minute 3. 8-10 Alt. Gorilla Rows Minute 4. Dbl. KB/DB C&J Minute 5 Rest Today’s a little conga line strength session. Line up with your group and start in...

Friday 5-10-24 Workout Of The Day

Friday 5-10-24 Workout Of The Day A. E2M - 5 2 Back Squats  B. Max Repetitions of Back Squats @ 85% * To Technical Failure ‍C. "Rush Hour" (cap 20) For Time 1 Mile Run 50/40 Calorie Row 30 Burpee Box Jumps (24"/20") 

Thursday 5-09-24 Workout Of The Day 

Thursday 5-09-24 Workout Of The Day  "Krabby Patty" For Time: (cap 28) 24/30 Kcal ECHO 40 Dumbbell Hang Snatches 40 AbMat Sit-ups 40 Dumbbell Step Back Lunges 40 AbMat Sit-ups 40 Dumbbell Hang Snatches 24/30 Kcal ECHO * 40 Double Unders or 80 single skips between EACH...

Wednesday 5-08-24 Workout Of The Day

Wednesday 5-08-24 Workout Of The Day A. E2M - 5 3 Deadlifts B. Max Repetitions of Deadlifts @ 85% * To Technical Failure‍ C. "Silent But Deadly" AMRAP 15: 3 Deadlifts 155/225# - 6 Ring / Box / Bench Dips 9 Box Jump Overs 24/30” - * - means “or lower” Today we’ll use...

Tuesday 5-07-24 Workout Of The Day

Tuesday 5-07-24 Workout Of The Day A. EMOM - 12 Odd: 6-8 Bench Press Even: 10 Alt Gorilla Rows  B. "Cement Mixer"  On the 3:00 x 7 Rounds: 300/250m Ski 12 T2B/HLR Part A is a little strength work on a one minute clock. You won’t get much rest from one movement to the...

Monday 5-06-24 Workout Of The Day 

Monday 5-06-24 Workout Of The Day  A. E2M - 5 Strict Press B. Max Repetitions of Strict Press @ 85% * To Technical Failure "Holy Smokes" (cap 18) 10-8-6-4-2: Dumbbell Thrusters  DB Burpees 400/500m Row   Dumbbells: RX: 35/50# Int: 30/40# Beg: 20/30# +/- In Part A and...

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.