STARKEFIT / BOOT CAMP

StarkeFit / Boot Camp 9-25-18 to 9-29-18

Monday, September 24, 2018 Warmup With a Running Clock: 0:00-6:00 3 rounds: 10 box jumps 10 DB/KB S2OH 6:01-12:00 3 rounds: 10 burpees 10 KBS 12:01-18:00 3 rounds: 10 goblet squats 35 DU (sub 50 singles) 18:00 500m row     Tuesday, September 25, 2018 Warmup  3x5 min...

StarkeFit / Boot Camp 9-17-18 to 9-21-18

Monday September 17, 2018 A. Warmup   B. 4x4min AMRAP 15 cal row 15 burpees over rower max jumping lunges   rest 2 min between each   Tuesday September 18, 2018 A. Warmup   B. Tabata- 0:20 work 0:10 rest x 8 rounds per movement Mountain climbers Squat jumps Medball...

StarkeFit / Boot Camp 9-10 to September 9-15

Monday September 10, 2018 A.Warmup  3x5 min AMRAPs with 2 min rest 5 min AMRAP 10 box jumps 10 KBS rest 2 min 5 min AMRAP 10 thrusters 10 cal row rest 2 min 5 min AMRAP 1 sled push 10 burpees   Tuesday September 11, 2018 Warmup 3 mins skipping* *E 0:45 perform 20...

StarkeFit/Boot Camp September 6th to 7th 2018

Thursday 9-06-18 AMRAP 15 of... 300m Run Buy-In 10 Unbroken DB Cleans 8 DB S2OH (Same weight) 6 DB Burpees Same Weight 4 Renegade Rows 2 DB Push-Ups Rest 1 Min *Any time you let go of the DB's perform five burpees before continuing where you left off. **At the end of...

StarkeFit / Boot Camp 8-27 to 8-31

Monday August 27, 2018 Warmup  2x8 min KB Circuits with 2 min rest between KB Circuit 1: (8 mins) Buy in 300m run then circuit in remaining time: 1 length loaded carry 10 KB bent over rows (supine grip) 1 length loaded carry 10 KB front squats Rest 2 min KB Circuit 2:...

StarkeFit / Boot Camp August 8-20-18 to 8-24-18

Monday August 20, 2018 A. Warmup 400m row 3 rounds: 10 air squats 5 burpees   B. 3x6 min AMRAPs with 2 min rest between 6 min AMRAP Max DB step ups* EMOM perform 4 DB burpees Rest 2 minutes 6 min AMRAP Max calorie row* EMOM perform 4 over rower burpees Rest 2 minutes...

StarkeFit / Boot Camp 8-13-18 to 8-17-18

Monday August 13th, 2018 Warmup- 3 rounds 0:15 jumping jacks 0:15 air squats 0:15 mountain climbers 0:15 squat jumps 12 min Circuit* 10 goblet squats 10 DB push press 10 box jumps 10 situps *Every 90 seconds perform 6 burpees (beginning at 0:00) Extra 3 rounds: 0:30...

StarkeFit / Boot Camp 8-07-18 to 8- 10-18

Tuesday August 7, 2018 A) Warmup- 1 round 0:30 shuttle runs 0:30 air squats 0:30 shuttle runs 0:30 plank 0:30 shuttle runs 0:30 lunges   B) 3 mins work 1 min rest; 2 times through   15 burpee buy in then: AMRAP 10 DB DL 10 DB Lunges   15 burpee buy in then: AMRAP 10...

StarkeFit / Boot Camp 7-30-18 to 8-03-18

Monday July 30 A) Warmup 1 round of 0:40 work 0:20 rest Shuttle runs Air squats Russian twists Burpees Squat jumps B) Medball Mashup 1 medball; 0:40 work 0:20 rest x 3 rounds Squat jumps holding ball Russian twists Ball Slam + burpee Squat + toss Alternating...

StarkeFit / Boot Camp 7-23-18 To 7-27-18

Monday 7-23-18 A) shuttle runs; stop class every 0:30 (approx.) to do one of these between each period of shuttle runs 10 air squats 8 burpees 10 ring rows 8 pushups B) 3x3 min AMRAPs with 1 min rest/transition between each 2 times through (in this order, then repeat...

Starkefit July 9 th -13th

Monday 6 rft 6 devil presses 8 box jump overs 12 walking lunges   Tuesday 20 min amrap w/ partner 300 m run w/ 45 lb plate 20 pushup 20 goblet squat 4 sled pulls   Wednesday Emom 21 1st: 10 DB hang squat cleans 2nd: 3 sled pushes 3rd: 10 broad jumps   Thursday...

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/Starke CrossFit in Winnipeg, where your new CrossFit 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 WOD with us and you’ll never look back.