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Workout of the day 3-31-20

SPEC W.O.D
Tue 3-31-20
Warm up: 1min each
(20m or steps)
Suicide run
Side shuffle
Football shuffle
Bearcrawl (fwd&bkwd)
Then:
10x wide pushup
10x strict pushup
5x plyo clapping pushup
3rds
10xair squat
20m walking lunges (10fwd&10bkwd)
5x split jump
3rds

Then:
Your Choice...
20-30-40 or 60 min Fartlek style
Walk, run, bike,etc.
Unstructured in intervals.
Randomly switch between easy, moderate & hard efforts.

Then:
30:30
30sec work 30sec plank
Hip bridge + plank
Jackknife + plank
Russian twist + plank
Bicycles + plank
3rds

Cool Down:
Foam roll + flexibility
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SPEC W.O.D

SPEC W.O.D
Tue 3-31-20
Warm up: 1min each
(20m or steps)
Suicide run
Side shuffle
Football shuffle
Bearcrawl (fwd&bkwd)
Then:
10x wide pushup
10x strict pushup
5x plyo clapping pushup
3rds
10xair squat
20m walking lunges (10fwd&10bkwd)
5x split jump
3rds

Then:
Your Choice...
20-30-40 or 60 min Fartlek style
Walk, run, bike,etc.
Unstructured in intervals.
Randomly switch between easy, moderate & hard efforts.

Then:
30:30
30sec work 30sec plank
Hip bridge + plank
Jackknife + plank
Russian twist + plank
Bicycles + plank
3rds

Cool Down:
Foam roll + flexibility
Read More

SPEC W.O.D 3-30-20

SPEC W.O.D Mon 3-30-20

HELL STYLE
Warm-up: 3 min shadow boxing with knees/ kicks
Every 30 secs: 5 push-up, 5 squats, 5 burpees
(3rds) w/2 min rest in bt rounds

"Tabata to Hell"
20:10 (20 secs work, 10 secs "hold") 8 rounds

8x20:10
Air squat w/hold in parallel position

8x20:10
Push-ups w/plank hold

8x20:10
Leg raise w/hold (6" off ground)

8x20:10
V-sit kickout w/hold (parallel to floor)

8x20:10 Burpees w/ alternate plank hold & squat hold

Cool down 
10 min easy walk, run, bike
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How Bad do you Want it?

How Bad do you want it?

How bad do you want what you say you want? 
A lot of people talk the talk but when it comes down to it they lack the willpower, drive, and discipline to make it happen. 
I have people all the time telling me that they can’t do something. 
“I can’t fix my diet”
“I can’t train as much as I’d like to”
“I cant exercise hard”. 

These statements are usually followed up by a bunch of lame excuses. 
“I don’t have time”
“I have a bad metabolism”
“I don’t have the proper equipment”. 

My personal favorite is when these people blame it on other people like their wives, husbands, or children. Yeah, because your kids are the reason you’re unfit?
C'mon man!

If you’re unfit, if you’re not where you want to be, if you haven’t achieved your goals there’s only one person you can blame...YOURSELF!
Go find a mirror, open your eyes and take a good long look. Until you realize that you’re the one holding you back you’ll never succeed. 
It ain’t time, or genetics, or equipment or your damn kids. It’s YOU!

So the question is what are you going to do about it? Make the same excuses or wake up, get out of bed and punch today right in the mouth. 
I know what I’ll doing…

One Body,
One Life,
Make it Count!
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spec w.o.d Wed 4-22-20

spec w.o.d Wed 4-22-20

Warmup:
Rd1:
3min - shadowbox/kick randomly mixing 1 of the following:
1x jab & cross
1x frt kicks L&R
1x round kick L&R
1x Sprawl + knee strike
Rest 1min

Rd2:
3min - shadowbox/kick randomly mixing 2 of the following:
2x jab/cross
2x front kicks L&R
2x round kicks L&R
2x sprawl + 2 knees
rest 1min

Rd3:
3min - shadowbox/kick randomly mixing 3 of the following:
3x jab & cross
3x frt kicks L&R
3x round kick L&R
3x sprawl + 3knees
Rest 2min

Then:
20sec sprint + 50xair squat
20sec sprint + 40xsitup
20sec sprint + 30xlunges
20sec sprint + 20xpullup
20sec sprint + 10 burpee w pushup

Cool Down:
Easy 10min run, walk + foam roll + flexibility 
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spec w.o.d 4-29-20

spec w.o.d 4-29-20

Warmup:
3x3min round
Shadowbox/kick adding random sprawls throughout round.
1min rest between rounds.
Then:
5 fwd lunges + 5 bkwd lunges + 5pushups.
That's 1round
50rds.
Yes...50rds!

Cool Down:
Foam Roll + Flexibility 

Read More