LATEST WORKOUT

Thursday 9-22-22 Workout Of The Day

Thursday 9-22-22 Workout Of The Day “Hump De Hump” AMRAP - 8 10 Alternating DB Snatches 35/50# 30/40# 25/30# 10 Single DB Box Step Overs 11/16 Kcal ECHO Rest 2 Minutes AMRAP - 8 10 Dbl Bell Front Squats 30/40# 25/35# 20/30# 10 C2B Pull Ups 11/16 Kcal Ski Rest 2...

Wednesday 9-21-22 Workout Of The Day

Wednesday 9-21-22 Workout Of The Day E3:30 - 6 (21 min) 5 BB Deadlift & 6-8 BB Bench Press Partner up, share some bars and benches and move some weight. Find a heavy weight for both movements and try to build through your working sets as well. B. AMRAP - 10...

Tuesday 9-20-22 Workout Of The Day

Tuesday 9-20-22 Workout Of The Day A. E90 - 6 2 Snatches from the ground. These snatches can be power or squat depending on limitations if any. Add weight if the movement is looking good and you're moving well. You won't be able to get extremely heavy as 90 seconds...

Monday 9-19-22 Workout Of The Day

Monday 9-19-22 Workout Of The Day A. E2:30 - 5 3 Front Squats Build to a heavy three front squats and continue to add weight every round if possible. B. "Double Trouble" 21-15-9 Front Squats 100 Double Unders / 200 single unders Cashout: 21/30 Kcal ECHO RX: 65/95#...

Sunday 9-18-22 Workout Of The Day

Sunday 9-18-22 Workout Of The Day E75 - 25 (31.25min) 1. 10 Walking Front Rack Or OH Dbl. Bell Lunges 2. 8-10 Rope Pull-Ups 3. 8 Dbl. Bell Strict Thrusters 4. 8-10 DB Bench Press 5. 10-12 Gorilla Rows Rise and grind... Today's workout should be heavy and "fun" Rope...

Saturday 9-17-22 Workout Of The Day

Saturday 9-17-22 Workout Of The Day Today we have a handful of Starke members taking part in the “Swamp Donkey” adventure race in Falcon Lake this weekend so I thought we would incorporate some of the things they might encounter in the workout…Have fun! In teams of...

Friday 9-16-22 Workout Of The Day

Friday 9-16-22 Workout Of The Day A. E2:00 - 7 (14 min) 1 Power clean + 1 squat clean On a two minute clock, build to a heavy power clean and squat clean. Most can squat clean more weight than they power clean. If you're limited, reduce the weight and work on...

Thursday 9-15-22 Workout Of The Day

Thursday 9-15-22 Workout Of The Day For Time In Teams Of Two (Cap 40) "Hurt Locker" 100 Pull Ups 100 Thrusters 100 T2B 100 Hang Power Cleans 100 Front Squats 100 Push Ups 1 Mile Run RX: 65/95# 85/115# 95/135# Intermediate: 55/75# 65/95# 85/115# Beginner 35/45# 55/75#...

Wednesday 9-14-22 Workout Of The Day

Wednesday 9-14-22 Workout Of The Day A. EMOM - 20 Minute 1. 3-5 Deadlifts MInute 2. 5 Strict HSPU / Pike Push Up or DB/KB Press Minute 3. 6-8 Strict Pull Ups  (C2B or add weight) Minute 4. 6-8 Dips (ring, box or bench) Find challenging weights and methods for these...

Tuesday 9-13-22 Workout Of The Day

Tuesday 9-13-22 Workout Of The Day 30 Min AMRAP "Long Way Home" 20 Wall Balls 14/20 Kcal ECHO 20 Box Jump Overs 14/20 Kcal Row 20 Dbl. KB Snatches 14/20 Kcal Ski 20 Alternating BB Back Rack Back Lunges 14/20 Kcal C2 Wall Balls 14/20# +/- RX: KB 25/35# BB 85/115#...

Monday 9-12-22 Workout Of The Day

Monday 9-12-22 Workout Of The Day A. E3M - 6 (18 min) "The Bella Complex" One Clean + One S2OH + One Front Squat + One S2OH Coaches will spend time warming up the movements and giving modifications if needed. Take your time and move well before adding weight. B. For...

Sunday 9-11-22 Workout Of The Day

Sunday 9-11-22 Workout Of The Day E75 - 25 (31.25 min) "Kettlebell Cluster #uck" R1. 8-10 KB C&J R2. 10-12 Alt Gorilla Rows R3. Double KB OH Walk from garage doors to turf and back R4. 8-10 Double Bell Front Squats R5. 30-45 Sec. Front Rack March* Today's workout...

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.