LATEST WORKOUT
Sunday 03-24-24 Workout Of The Day
Sunday 03-24-24 Workout Of The Day :40 work :20 rest x 8 Odd rounds: Max Push Press Even rounds: Max Front Rack Lunges (same weight as push press) Rest 4 min :40 work :20 rest x 8 Odd rounds: Max Ring Rows Even rounds: Max Push Ups Rest 4 minutes :40 work :20 rest x 8...
Saturday 03-23-24 Workout Of The Day
Saturday 03-23-24 Workout Of The Day For Time: In teams of three "Devil Dogs" 2000m Row 50 Devil Press 50 Double Dumbbell Clean & Jerks 1600m Row 35 Devil Press 35 Double Dumbbell Clean & Jerks 800 Meter Run 20 Devil Press 20 Double Dumbbell Clean & Jerks...
Friday 03-22-24 Workout Of The Day
Friday 03-22-24 Workout Of The Day A. E90 - 5 1-2 Deadlifts B. E3M - 5 Deadlift 5-3-1-1-1 @ 75, 85, 95% +++ C. For time… (cap 8) “Treecepts” 40/50 Kcal Ski 50 Push Ups Today we build through our last round of deadlifts for the current strength cycle. Perform your reps...
Thursday 03-21-24 Workout Of The Day
Thursday 03-21-24 Workout Of The Day "Butterflies" (cap 30) 5 Rounds For Time: 24/30 Kcal ECHO Bike 30 Russian Kettlebell Swings 35/50# 10-20-30-40-50 Box Jumps 20/24” +/- Today's workout is all about conditioning. Perform five rounds of the above workout. The only...
Wednesday 03-20-24 Workout Of The Day
Wednesday 03-20-24 Workout Of The Day "The DeLorean" AMRAP 4 x (5 rounds) 15 T2B / HLR / Anchored sit ups (30 sec +/-) 30/24 Kcal Row (1.5 min) 60 Double unders / Single skips Max Kcal Row *Rest 4 Minutes Between Rounds You should finish your T2B or variation in...
Tuesday 03-19-24 Workout Of The Day
Tuesday 03-19-24 Workout Of The Day A. E90 - 5 2 Squat cleans (singles or touch & go) B. E4M - 5-3-1 @ 75, 85, 95% Squat Clean C. E 2:30 x 3 Squat clean 1-1-1 @ 95, 100, 101% +++ D. For Time 24/30 Kcal ECHO Today we finish up our squat clean cycle. Aim for the...
Monday 03-18-24 Workout Of The Day
Monday 03-18-24 Workout Of The Day A. E2M - 7 BB Strict Press 5-4-3-2-1-1-1 B. EMOM - 10 "Savagery" 3 Power Cleans 3 Front Squats 3 Push Jerks RX: 95/135# Int: 65/95# Beg: 55/75# +/- Today's workout is a little strict pressing strength. Find a challenging weight to...
Sunday 03-17-24 Workout Of The Day
Sunday 03-17-24 Workout Of The Day "Body Armor Endurance" EMOM 28 ( 7 rounds) Complete 8-12 Reps of each Min 1: Half kneeling DB shoulder press right Min 2: Half kneeling DB shoulder press left Min 3: Alternating DB hang clean Min 4: Burpees Rest exactly :30 between...
Saturday 03-16-24 Workout of The Day
Saturday 03-16-24 Workout of The Day Open Workout 24.3 The 8:30am and 9:45am class will be hitting the Open workout as prescribed. If you’re signed up for the open and need to be judged, come to 11am and perform the workout at that time. Is workout has a fifteen...
Friday 03-15-24 Workout of The Day
Friday 03-15-24 Workout of The Day "Tri Sprint Intervals" 5 Rounds of… AMRAP - 4 20/24 Kcal Ski 30 x 40’ Shuttle Runs Max Calorie ECHO with remaining time *Rest 4 Minutes Between Rounds Today is all about the cardio. You have a 1:1 work/rest ratio for today's...
Thursday 03-14-24 Workout of The Day
Thursday 03-14-24 Workout of The Day A. E90 - 5 2 Deadlifts B. E4M - 3 3 Deadlifts @ 70, 80, 90% C. "Awww Ship!" (cap 20) 20-19-18-17-16-15-14-13-12-11 Kcal Row 10-9-8-7-6-5-4-3-2-1 Burpees over the rower Today we continue to build in our deadlift cycle. Part A. is to...
Wednesday 03-13-24 Workout of The Day & Starke Sweat
Wednesday 03-13-24 Workout of The Day & Starke Sweat Bench Press E3M - 3 8 Bench Press Start First Set at 60% & Build "Space Force" AMRAP 4: 16/21 Calorie Row 16 Alternating Single Arm Hang DB Snatch 16 Push-ups Rest 1 Minute AMRAP 4: 14/18 Calorie Row 14...
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.