ALL BLOG POSTS
Starke Sweat Monday April 8th – Friday April 14th 2024
Starke Sweat Monday April 8th - Friday April 14th 2024 Monday 4-08-24 Starke Sweat A. EMOM - 15 8-10 DB Thrusters 8 Dragon flags 6 DB Over Burpees B. For Time (cap 15) 40/50 Kcal ECHO 30 Push Ups 20 Box jump overs 10 Lengths KB loaded carry* Garage door to ECHO bikes...
Monday 4-08-24 Workout Of The Day
Monday 4-08-24 Workout Of The Day A. E90 - 5 1-2 Bench press B. One set of max repetitions Bench Press @ 80% * To Technical Failure C. "Lucky Devil" For Time: 40/68 Kcal ECHO 50 Toes to Bar 50 Single Arm Devil's Press 35/50# * Partition However You'd Like Part A. is...
Sunday 4-07-24 Workout Of The Day
Sunday 4-07-24 Workout Of The Day EMOM - 25 1. DB Chest Press 2. Dbl KB Front Squats 3. Elevated Ring Rows 4. Dbl. KB Deadlifts 5. Chin Ups Today’s workout is an EMOM with ascending reps. Start with 6 reps of each movement and increase your reps on each movement by...
Saturday 4-06-24 Workout Of The Day
Saturday 4-06-24 Workout Of The Day "Severin" For Time: (cap 45) 50 Strict Pull-ups 100 Hand Release Push-ups 4800/5000m Row Today’s workout is a modified Hero WOD. Instead of running we’ll be rowing. Choose methods that are measurable and repeatable with your pull...
Friday 4-05-24 Workout Of The Day
Friday 4-05-24 Workout Of The Day A. E2M - 9 Bench Press 5-4-3-2-1-2-3-4-5 B. "Have A Ball" Work 3 minutes Rest 1 minute x 5 Rounds: 50-40-30-20-10 Wall Balls 14/20# Max Calorie Row Today is a two part workout with some bench press strength in the beginning and a...
Thursday 4-04-24 Workout Of The Day
Thursday 4-04-24 Workout Of The Day "Toe Rope" (cap 28) For Time: 30-20-10 Toes to Bar (double the reps for hanging leg raise) 400/500m Row Directly Into... 3-2-1 Rope Climbs (15') (10,8,6 chin ups) 400/500m Row Today’s workout is a longer conditioning piece with...
Wednesday 4-03-24 Workout Of The Day
Wednesday 4-03-24 Workout Of The Day A. E90 - 6 1-2 Deadlifts B. Max Repetitions of Deadlifts @ 90% (to technical failure) C. "Power-Up" (cap 18) 10 Rounds For Time: 200 Meter Ski 10-1 Hang Power Cleans 85/115# Today we have a little three part workout. Part A. we...
Tuesday 4-02-24 Workout Of The Day
Tuesday 4-02-24 Workout Of The Day "The Admiral" (cap 25) 3 Rounds For Time: 20 Burpee Pull-ups 20 Alternating Front Rack Lunges 20 Box Jumps 20/24” Barbell weight 65/95# Option 2: (cap 25) 5 Rounds For Time: 10 Burpee Pull-ups 20 Alternating Front Rack Lunges 10 Box...
Starke Sweat Monday April 1st – Friday April 5th 2024
Starke Sweat Monday April 1st - Friday April 5th 2024 Monday 4-01-24 A. EMOM - 16 8 Dbl. DB Clean & Strict Press 10 Alt DB Lunges 8-10 DB Chest Press 8-10 Single KB Deadlift B. For Time 22-16-10 Dbl. DB Box Step Overs Kcal Ski Tuesday 4-02-24 A. EMOM - 15 6-8...
Monday 4-01-24 Workout Of The Day
Monday 4-01-24 Workout Of The Day A. Back Squat E2M - 9 Back Squat 5-4-3-2-1-2-3-4-5 B. "Only Fools Rush In" (cap 15) 21-15-9: Front Squats Kcal ECHO Bike Power Cleans Kcal Ski Barbell: RX: 65/95# Int: 55/75# Beg: 45/55# +/- Today's workout is a little back...
Sunday 3-31-24 Workout Of The Day
Sunday 3-31-24 Workout Of The Day “Balls Of Fury” 4 Rounds 500m Ski 10 Burpees to a target 15 Push ups 20 Medball squat cleans 14/20# Today's workout is a little bit more conditioning related. Peace yourself accordingly to keep moving and enjoy those med ball squat,...
Saturday 3-30-24 Workout Of The Day
Saturday 3-30-24 Workout Of The Day "3 Best Friends" (cap 42) 6 Rounds For Time: 900m Row (Each Athlete rows 300m) 45 Dumbbell Dumbbell Push Press 35/50# 30 Toes to Bar 15 Burpee Box Jumps 20/24# *1 Athlete Works At a Time Today's workout is another team of three...
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.