•Benefit: Increased strength and lean muscle
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, Kettlebells

Prepare to overload your muscles with classic strength training lifts. This one is all about building muscle with foundational moves. Try to go a bit heavier on the weighted exercises and break your strength round into a couple short sets.

•Benefit: Calorie burn, improved power and endurance, more mileage on the bike
•Muscles Used: Full Body
•Equipment Used: Bodyweight, TRX

How fast are your transitions? Like blitzing after a quarterback in football after each round on the bike and mat your goal is to use no more than 10 seconds to get in position and start working.

•Benefit: Compound sets to boost strength and endurance
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, Plates

We’ve got back to back exercises in the same movement pattern to give you a second chance to build some muscle today! 

•Benefits: Improved cardio & calorie burn
•Muscles Used: Full Body
•Equipment Used: Bodyweight

Today we’ll integrate a TABATA style work to rest ratio (20 seconds of work followed by 10 seconds of recovery) on the bike AND the mat to create a calorie burn that lasts all day long!

•Benefits: Strength
•Muscles Used: Full Body
•Equipment Used: Barbells, Kettlebells, Dumbbells

Advanced movements with the Barbell will test your ability to control each physical challenge with a high level of composure.  Lift heavy and move with intention to get the most out of today’s strength session

•Benefits: Improved stabilization, functional core strength, injury prevention, calorie burn
•Muscles Used: Full Body
•Equipment Used: Dumbbells, Airex pads, Bodyweight, TRX

Use this dynamic workout to uncover imbalances in your body & movements while giving your muscles a break from yesterday’s lifting focused class.

•Benefit: Opportunity to track progress over the course of 3 months, improved strength, endurance & power
•Muscles Used: Full Body
•Equipment Used: Med Ball, Barbell, Boxes

Every round today is your chance to improve and test your new limits!

•Benefit: Faster recovery, greater mobility and improved cardio
•Muscles Used: Full Body
•Equipment Used: Mix of bodyweight, light weights/resistance, and med ball

Remember, a light workout can actually help your muscles recover faster -- take advantage of this opportunity to show your body a little TLC!

•Benefit: Strength, Power, Coordination
•Muscles Used: Full Body, Added focus on Posterior Chain (hips & upper back)
•Equipment Used: Barbells, Kettlebells, Dumbbells

Today we’ll build strength and explosiveness with the “Hang Pull” exercise. Hang pulls (a regressed version of a Barbell Clean) will build full body athleticism & burn a ton of calories!

•Benefits: Improved strength with more isolation exercises to enhance muscle tone
•Muscles Used: Chest & Back
•Equipment Used: TRX, Barbells, Dumbbells

This is the biggest set you'll get for one muscle group at Basecamp - 7 exercises in a row targeting the chest and 7 in a row for the back.

•Benefits: Strength & Endurance, practice form & technique
•Muscles Used: Legs & Glutes
•Equipment Used: Barbells, Dumbbells, Kettlebells

Friends don’t let friends skip Leg Day - Today we’re combining the 90/15 interval with weighted sets to take your lower body training to the next level!

•Benefits: Muscular hypertrophy, tone & definition
•Muscles Used: Shoulders, Biceps, Triceps
•Equipment Used: Barbells, Dumbbells, Stroops

Our goal in this workout is to go after an extra muscle pump by “flexing” our weights up and down rather than using momentum to move the weight. Focus on moving through your exercises at a controlled pace and making a mind-muscle connection.

•Benefit: Core Strength, toning the midsection, calorie burn
•Muscles Used: Abs, Core, Obliques
•Equipment Used: Med Ball, BOSU, TRX

Today we’re turning up the heat with a little repetition for your core and a sprint challenge on the bike. Get ready to burn some fat and tone up your 6 pack!

•Benefit: The Jolt workout was created to improve speed, power and endurance while burning a ton of calories
•Muscles Used: Full Body
•Equipment Used: A mix of TRX, Box and bodyweight exercises

Today’s challenge: See if you can make it through every bike and floor round without slowing down!

•Benefits: Strength & Endurance
•Muscles Used: Full Body
•Equipment Used: One Dumbbell

35 minutes, 1 Dumbbell, 0 rest. At the start of class you’ll choose 1 dumbbell and try to stick with that weight for every exercise in today’s training session. We’re working on strength endurance so your mission is to get those muscles burning by the end of every floor round.

• Benefits: Improved coordination, athleticism, and agility, great for fat loss
• Muscles Used: Full Body
• Equipment: Ladders, med ball, bodyweight, explosive exercises

There is "working out" and there is "training." Today you are going to TRAIN like an athlete!

•Benefits: Strength, Midline Stability
•Muscles Used: Full Body
•Equipment Used: BB, DB, KB

Our focus in today’s full body strength class will be on maintaining perfect posture and “midline stability” during our heavy weight training moves. Learn how to build strength from a good position and reinforce proper lifting technique.

•Benefit: Endurance & Calorie burn
•Muscles Used: Full Body
•Equipment Used: Med Ball, TRX, BOSU

Today we’ll challenge your body with an “Escalating” interval. Start each round at a slow tempo for 20 seconds, build your pace for the middle 20 seconds.. then.. finish each round with a 20 second burst of speed!