LATEST WORKOUT
Wednesday 09/13/2023 Workout Of the Day
Wednesday 09/13/2023 Workout Of the Day A. 5 sets NFT dbl KB complex 5 cleans 5 front squats 5 S2OH 10 front rack lunges rest 2:00 B. 10 min ladder 2-4-6-8-... dbl KB C&J @35/50# cal row Workout Notes: Part A is a double kettlebell complex. Find a challenging...
Tuesday 09/12/2023 Workout Of the Day
Tuesday 09/12/2023 Workout Of the Day 30 min. AMRAP 1 mile run (buy-in) 10 power cleans 10 wallballs @20/30# 10 S2OH 10 pullups 10 back rack step ups 1 mile run (cashout @30:00) RX: 65/95# Int: 55/75# Beg: 35/45# Workout Notes: Today we have a long metcon; If you want...
Monday 09/11/2023 Workout Of the Day
Monday 09/11/2023 Workout Of the Day A. E3:30 x 5 sets 5-7/side landmine press 12 gorilla rows 10 ring pushups B. For Time 50/40 cal ski 25 anchored situps 50 KB snatch @35/50# 25 anchored situps 50 pushups 25 anchored situps Workout Notes: Part A is upper body...
Sunday 09/10/2023 Workout Of the Day
Sunday 09/10/2023 Workout Of the Day A. Skill work: rope climbs B. E75s x 25 (5 rounds) 1: 2 rope climbs 2: 6/leg lunge to step up 3: 8 renegade rows 4: 10 dbl DB curl to press 5: 10-15 strict toes to bar/rings Workout Notes: Part A will be spent working on rope...
Saturday 09/09/2023 Workout Of the Day
Saturday 09/09/2023 Workout Of the Day 35 min partner AMRAP* 100 DB snatch @35/50# 100 cal echo 100 single DB squat cleans 100 pullups 100 single DB S2OH 100 box jump overs *E7:00 starting @ 0:00, ending @ 35:00, run 400m (6 runs total) Workout Notes: For today's...
Friday 09/08/2023 Workout Of the Day
Friday 09/08/2023 Workout Of the Day A. 15 min AMRAP 15 wallballs @14/20# 15 S2OH 15/12 cal row rest 5 mins B. 10 min AMRAP 10 power cleans 10 front rack lunges 10 t2b rest 5 mins C. 5 min AMRAP 5 hang C&J 5 bar facing burpees RX: 65/95# Int: 55/75# Beg: 35/45#...
Thursday 09/07/2023 Workout Of the Day
Thursday 09/07/2023 Workout Of the Day A. E4:00 x 5 sets 5 strict chinups 5/side single DB chest press 5/side half kneeling DB strict press 10 weighted hollow rocks B. For time: 1000m row 75 OH KBS @35/50# 50 anchored situps 25 burpee pullups Workout Notes: For Part...
Wednesday 09/06/2023 Workout Of the Day
Wednesday 09/06/2023 Workout Of the Day EMOM x 36 (6 rounds) 1: 5-7 devil's press @35/50# 2: 12/10 cal echo 3: 8-10 dbl KB C&J @35/50# 4: 60 DU / single skips 5: 15/12 cal ski 6: rest Workout Notes: We have a long EMOM today! Each minute you will do the indicated...
Tuesday 09/05/2023 Workout Of the Day
Tuesday 09/05/2023 Workout Of the Day A. E3:00 x 5 5 front squats B. 3 x 3 min. AMRAP's w/ 2 min. rest* 9 box jumps 6 hang power cleans 3 thrusters *pickup where you leave off RX: 65/95# Int: 55/75# Beg: 35/45# Workout Notes: This is our third week of 5x5 front...
Monday 09/04/2023 Workout Of the Day
Monday 09/04/2023 Workout Of the Day HOLIDAY WOD! "Murph" 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run Workout Notes: Today we are doing the benchmark/hero WOD, "Murph". For those that have never done this workout, we have many scaling options. The...
Sunday 09/03/2023 Workout Of the Day
Sunday 09/03/2023 Workout Of the Day A. Skill work: Turkish Get Up B. 25 min circuit 2x sled push 2 TGU/ side dbl KB OH walk (gate + back) 10 dbl KB OH situps 10 dbl KB strict thrusters (FS + strict press) Workout notes: Part A will be spent working on Turkish Get...
Saturday 09/02/2023 Workout Of the Day
Saturday 09/02/2023 Workout Of the Day A. 30 min. Partner AMRAP @30/40# 3 DB burpees 6 DB hang C&J 9/12 cal ski 12 DB front squats B. For Time w/ partner: 100 cal echo* Partner must hold wallsit while “resting” Workout Notes: Part A is a 30 minute Partner AMRAP....
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.