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Tuesday 10-04-22 Workout Of The Day

Tuesday 10-04-22 Workout Of The Day AMRAP - 20 "Nate" 2 Ring Muscle Ups (sub bar MU if needed) 4 HSPU / Pike Push Ups / DB or KB Push Press 8 KBS (over head if possible) 35/50# +/-  Today is the Hero WOD "Nate" Pick movements you won't struggle or get stuck on. Ring...

Monday 10-03-22 Workout Of The Day

Monday 10-03-22 Workout Of The Day A. E3M - 6 3 Front Squats & 5 Chin Ups Find a heavy three front squats today while sharing your three minute window with your five chin ups or variation. B. 1 RFT "Burden Bumper" 400m Plate Run 50 Plate Squats (hugging or holding...

Sunday 10-02-22 Workout Of The Day

Sunday 10-02-22 Workout Of The Day A. "Burn Out" 3 rounds through... 1. Max unbroken strict pull ups directly into max strict banded pull ups 2. Max DB chest press (Aim for a 10 rep weight) directly into push ups on the ground directly into push ups with hands on...

Saturday 10-01-22 Workout Of The Day

Saturday 10-01-22 Workout Of The Day In teams of two... "Diesel Delight" 2 RFT 1 Mile Run 100 Pull Ups 100 HSPU 100 KBS (shoulder height) 100 KB OH Walking Lunges (single bell) KB Weight RX: 35/50# Intermediate: 30/40# Beginner: 25/35# Pace yourselves and break up...

Friday 9-30-22 Workout Of The Day

Friday 9-30-22 Workout Of The Day Today is the National Day for Truth and Reconciliation. For kids its a day off school and for some adults it's a day off work. There's a lot of history behind this day and we hope that it can be a day of education and honouring the...

Thursday 9-29-22 Workout Of The Day

Thursday 9-29-22 Workout Of The Day A. E3M - 5 5 Back Squats From the rack, find a heavy five for the day and build through your five sets. Reps #4 & 5 should be challenging for your sets but doable and mechanically sound. B. "Edamame" 5 RFT 6 Front Squats 8 T2B...

Wednesday 9-28-22 Workout Of The Day

Wednesday 9-28-22 Workout Of The Day "GLEN" 30 C&J 1 Mile Run 10 Rope Climbs (or grounded rope climbs or 30 chin ups) 1 Mile Run 100 Burpees 1 Mile Run Substitutions 1600/2000m Row 3200/4000m C2 Bike 96/120 Kcal ECHO RX: 95/135 Intermediate: 65/95# Beginner 55/75#...

Tuesday 9-27-22 Workout Of The Day

Tuesday 9-27-22 Workout Of The Day A. E4M - 5 (20 Min) 5 Deadlift + 5 Strict Pull Ups + 5 Strict HSPU or Strict Press In a four minute window perform the above three movements. Your "work" period should be shorter than your rest period for this. Don't rush from one...

Monday 9-26-22 Workout Of The Day

Monday 9-26-22 Workout Of The Day A. E2:30 - 6 Power Snatch (gnd.)  + Hang Squat Snatch + OHS Build to and through your complex over six sets. If an overhead position isn't good for you, perform the clean version. B. 5 RFT "Shoulder Shock" 10 Power Snatches (gnd.) 10...

Sunday 9-25-22 Workout Of The Day

Sunday 9-25-22 Workout Of The Day E75 - 25 (31.25 Min) R1. 10-12 Alternating DB Chest Press One arm stays pressed out) R2. 10 Dbl. KB Back Lunges (5&5 not alternating) R3. 5-6 Tempo Chin Ups @ 31X1 R4. 6-8 Step Ups / Leg (not alternating) R5. 8-10 Dbl. DB Clean...

Saturday 9-24-22 Workout Of The Day

Saturday 9-24-22 Workout Of The Day Alternating Rounds In Teams Of Two “Catapult” 14/20 Kcal Row 6 Box Over Burpees 8 Thrusters 10 T2B RX: 65/95# Intermediate: 55/75# Beginner: 35/45# Today’s workout is a you go, I go workout which means you can really push the pace!...

Friday 9-23-22 Workout Of The Day

Friday 9-23-22 Workout Of The Day 10 RFT "Pony Express" 10 Kettlebell Swings 15 Push Ups 400m Run RX: 35/50# Intermediate: 30/40# Beginner: 25/35# Lots of rounds mean, lots of fun! Swings can be shoulder height or overhead and push ups should be measurable and...

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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.