ALL BLOG POSTS

Sunday 07-12-2020 Workout Of the Day

Sunday 07-12-2020 Workout Of the Day For time @35/50#: 100 step ups 80 KB snatch 60 goblet squats 40 ring rows 20 pushups 40 ring rows 60 lunges 80 KB push press 100 step ups Workout Notes/Intentions: All movements in this chipper are meant to be done with one single...

Saturday 07-11-2020 Workout Of the Day

Saturday 07-11-2020 Workout Of the Day With a running clock... 21-18-15-12-9-6-3 Cal row KBS @35/50# Wallballs @20/30# rest 3:00 300m run 30 burpees 300m run 30 burpees 300m run Workout Intentions/Notes: Aim for unbroken reps in the swings and wallballs. Pick up the...

Friday 07-10-2020 Workout Of the Day

Friday 07-10-2020 Workout Of the Day A. E 3:00 x 6 sets 3 squat cleans 5 strict pullups 7 strict ring dips B. 7 RFT @65/95# time cap 14 mins 7 squat cleans 7 S2OH 7/9 cal bike Workout Intentions/Notes: You will spend some time building to your squat clean weight...

Thursday 07-09-2020 Workout Of the Day

Thursday 07-09-2020 Workout Of the Day 30 min EMOM (6 rounds) @35/50# , 20/24" min 1: 6-8 DB burpee step overs min 2: 60 DU min 3: 16 DB snatch min 4: 14 box jumps min 5: 12 DB front squats Workout Intentions/Notes: This is a long EMOM that is meant to challenge you....

Wednesday 07-08-2020 Workout Of the Day

Wednesday 07-08-2020 Workout Of the Day A. 15 min circuit 10 heavy KB/DB lunges, alt. 5/side single leg KB/DB deadlifts 0:45 wallsit (+ weight) B. 3 sets against 3:00 clock 300m run max dbl KB clusters @30/40# in time remaining -rest 2:00- Workout Intentions/Notes:...

Tuesday 07-07-2020 Workout Of the Day

Tuesday 07-07-2020 Workout Of the Day Today we all get to celebrate coach Kraus with a super fun birthday workout! Your Starke family wishes you a super sweaty birthday, and a wonderful year ahead! You inspire so many of us on the daily, and Starke truly wouldn’t be...

Monday 07-06-2020 Workout Of the Day

Monday 07-06-2020 Workout Of the Day A. 15 min build 1 power snatch + 1 hang squat snatch B. "Nancy on the Run" 5 RFT time cap 16 min 300m run 15 OHS @65/95# Workout Notes/Intentions: For Part A, the power snatch will be from the ground for most athletes, followed by...

Sunday 07-05-2020 Workout Of the Day

Sunday 07-05-2020 Workout Of the Day 4x5 min AMRAPs w/ 3 min rest b/w 5 min AMRAP 5 pull-ups 10 pushups 15 air squats -rest 3 min- 5 min AMRAP 5 burpees 10 BB thrusters @ 35/50# 15 KBS @35/50# -rest 3:00- 5 min AMRAP 5 pull-ups 10 pushups 15 air squats -rest 3 min- 5...

Friday 07-03-2020 Workout Of the Day

Friday 07-03-2020 Workout Of the Day A. Push Press 5 x 3* *1:00 weighted plank after each set B. 5 RFT @85/115# time cap 13 mins 15 S2OH 10 lateral bar burpees 50 DU Workout Notes/Intentions: For Part A, you will need to clean the barbell from the ground. Goal is to...

Thursday 07-02-2020 Workout Of the Day

Thursday 07-02-2020 Workout Of the Day A. EMOM x 12 odd: 5/side front rack BB step ups even: 10 supine grip bent over rows B. 5 rounds for max reps: 1:00 row/bike 1:00 front rack lunges @65/95# 1:00 rest Workout Notes/Intentions: For Part A, you will have just one...

7-01-20 Workout Of The Day CANADA DAY!!!

Good morning everyone and HAPPY CANADA DAY!!! I hope you're all having a great day so far and if yo're still sleeping then it's for sure a good day 🙂 We haven't had a holiday workout for a while and with last nights storm today's plans will be modified to stay...

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