	October 2018
Mon	Tue	Wed	Thu	Fri	Sat	Sun
1 CHEST & BACK: IRONSTRAPS 90/15 CHEST & BACK: IRONSTRAPS 90/15 October 1, 2018 Benefit: Muscular strength and endurance, improved muscle tone, ability to stabilize weights when fatigued •Muscles Used: Chest & Back •Equipment Used: Barbell, Dumbbells, TRX Experience the best of both worlds, combining heavy weighted movements (IRON) to build strong muscle, along with slow, controlled stabilizer-focused TRX (STRAPS) See more details •	2 LEGS: LIFTOFF LEGS: LIFTOFF October 2, 2018 Benefits: Explosive strength and power Muscles Used: Full Body Equipment Used: Barbells, Dumbbells and Boxes Today we focus on explosive jumping ability by building leg strength at our first 2 stations and working on our vertical leaps at the 3rd station. The underlying power for the majority of athletic movements (Upper body included) comes from our ability to transfer energy from the hips to the extremities. See more details •	3 SHOULDERS & ARMS: IRONWORKS SHOULDERS & ARMS: IRONWORKS October 3, 2018 Benefits: Increase strength, build lean muscle Muscles Used: Shoulders and Arms Equipment Used: Barbells, Kettlebells, Dumbbells Today is the perfect complement to yesterday’s leg day, we’re lifting heavy weights to work your shoulders and arms. Since we’re hitting smaller muscle groups today make sure you push the bike! See more details •	4 ABS & CORE: CORE 360 ABS & CORE: CORE 360 October 4, 2018 Benefits: Improved core strength and stability, injury prevention Muscles Used: Abs, Obliques, Lower Back, Glutes Equipment Used: Bodyweight, Med Ball, Dumbbell We’re hitting the core from all angles today. This workout will train your 6 pack, obliques, low back and hips to give you foundational strength that will translate to all of your other Basecamp workouts See more details •	5 THRESHOLD THRESHOLD October 5, 2018 Benefit: Opportunity to track progress over the course of 3 months, improved strength, endurance & power Muscles Used: Full Body Equipment Used: Boxes, Barbells, Med Ball Every round today is your chance to improve and test your new limits! See more details •	6 FUNCTIONAL: REBOUND FUNCTIONAL: REBOUND October 6, 2018 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! See more details •	7 STRENGTH: OVERLOAD STRENGTH: OVERLOAD October 7, 2018 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 round into 3 sets of 10 reps. See more details •
8 STRENGTH: MIDLINE STRENGTH: MIDLINE October 8, 2018 •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. See more details •	9 FUNCTIONAL: TABATA FUNCTIONAL: TABATA October 9, 2018 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! See more details •	10 STRENGTH: RECOIL STRENGTH: RECOIL October 10, 2018 Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (added focus on the Squat) Muscles Used: Full Body Equipment Used: Stroops, Barbell, Dumbbell, Med Ball This full body routine has an added focus on foundational movements like the squat and press. The dip-drive technique teaches us to use our entire body to move weight and generate power. See more details •	11 FUNCTIONAL: LADDERS FUNCTIONAL: LADDERS October 11, 2018 •Benefits: Speed, agility, coordination, cardio burn •Muscles Used: Full Body •Equipment Used: Ladders It’s time for some fancy footwork on the ladders! Get your heart rate up and improve your athleticism with ladder rounds every third exercise See more details •	12 STRENGTH: DOUBLE TROUBLE 90/15 STRENGTH: DOUBLE TROUBLE 90/15 October 12, 2018 Benefit:  Compound sets to boost strength and endurance Muscles Used: Full Body Equipment Used: Barbells, Dumbbells, Plates Using our 90/15 interval we've got back to back exercises in the same movement pattern to give you a second chance to build some muscle today! See more details •	13 STRENGTH: DB35 STRENGTH: DB35 October 13, 2018 •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. See more details •	14 FUNCTIONAL: BLITZ FUNCTIONAL: BLITZ October 14, 2018 •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. See more details •
15 CHEST & BACK: PUMP CHEST & BACK: PUMP October 15, 2018 Benefits: Strength and muscle definition Muscles Used: Chest and Back Equipment Used: Barbells, Dumbbells (w/ Med Ball), Stroops Give your lower body a break today and pump those muscles with 5 isolated exercises to increase blood flow and muscle breakdown! See more details •	16 LEGS: WHEELS OF STEEL 90/15 LEGS: WHEELS OF STEEL 90/15 October 16, 2018 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! See more details •	17 SHOULDERS & ARMS: SCULPT SHOULDERS & ARMS: SCULPT October 17, 2018 Benefits: Improved strength with more isolation exercises to enhance muscle tone Muscles Used: Arms & Shoulders Equipment Used: Barbell, Dumbbells, TRX Today’s shoulder and arm workout will throw your body for a curve ball as we add in some upper body only bike work to select rounds! Prepare for an all out upper body burn! See more details •	18 ABS & CORE: WASHBOARD ABS & CORE: WASHBOARD October 18, 2018 Benefits: The name says it all, we're going for those washboard abs! •Muscles Used: Core, abs, obliques •Equipment Used: Bodyweight, TRX, Med Ball, Dumbbells Get that six pack ready! If you're looking for a workout to torch your core muscles and flatten your midsection, look no further. See more details •	19 POWER: PLYO 40/20 POWER: PLYO 40/20 October 19, 2018 Benefit: Calorie burn, improved power and endurance • Muscles Used: Full Body • Equipment Used: Mostly Bodyweight Speed and power movements with an explosive plyometric focus --this is a huge calorie burner with lots of fast paced moves, get ready to sweat! See more details •	20 FUNCTIONAL: CLAIM YOUR MILE FUNCTIONAL: CLAIM YOUR MILE October 20, 2018 Benefits: Calorie burn, increased endurance, this is your opportunity to go after a 5, 6, or 7 mile shirt! Muscles Used: Full Body Equipment Used: Assault Bike Its time to "Claim Your Mile!" Be a part of our community a s we all put pedal to the metal in an effort to beat our personal records on the bike! Take the floor easier today and save your energy for bike rounds. See more details •	21 STRENGTH: FOUNDATION STRENGTH: FOUNDATION October 21, 2018 Benefits: Strength Muscles Used: Full Body Equipment Used: Barbells Dumbbells Boxes Today we'll work from the ground up. We'll start by exhausting your lower body foundation in the first half of this workout then moving to the upper body in the second half of the workout. See more details •
22 STRENGTH: COMPOSURE 90/15 STRENGTH: COMPOSURE 90/15 October 22, 2018 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 See more details •	23 FUNCTIONAL: BALANCING ACT FUNCTIONAL: BALANCING ACT October 23, 2018 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 hidden weak points and give your muscles a break from yesterday’s lifting focused class. See more details •	24 STRENGTH: DROPDOWN STRENGTH: DROPDOWN October 24, 2018 ●Benefits: Muscular Strength & Endurance ●Muscles Used: Full Body ●Equipment Used: Barbells, Dumbbells, Kettlebells Today we’ll use one heavy set to build strength followed by a lighter set in the same movement pattern to make those muscles burn! See more details •	25 FUNCTIONAL: 30/30 FUNCTIONAL: 30/30 October 25, 2018 Benefits: Functional strength and endurance, calorie burn •Muscles Used: Full Body •Equipment Used: Bodyweight This fast paced functional training session will keep you on your toes! Burn calories and improve your movement mechanics using minimal equipment See more details •	26 STENGTH: STICKING POINT STENGTH: STICKING POINT October 26, 2018 Benefits: This full body strength workout will focus on weighted exercises to improve form and technique Muscles Used: Full Body Equipment Used: Dumbbell, Barbells, Kettlebell, Boxes, Stroops The sticking point͟ is the toughest part of the lift where your body feels like it is going to get stuck in the exercise (ex. Bottom of the Squat or the Pullup) Today we’ll find new strength by working through the sticking points of each exercise. See more details •	27 FUNCTIONAL: ATHLETIC DEVELOPMENT FUNCTIONAL: ATHLETIC DEVELOPMENT October 27, 2018 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! See more details •	28 STRENGTH: KETTLEBELL PRINCIPLES 40/20 STRENGTH: KETTLEBELL PRINCIPLES 40/20 October 28, 2018 Benefits: Improved coordination, power and confidence with kettlebells Muscles used: Full Body Equipment Used: Kettlebell, Dumbbells, Barbells A full body workout designed to elevate your coordination using the kettlebell. Hand eye coordination along with timing and tempo are going to be the key to mastering the kettlebell principals. Practice the concepts with the lighter Kettlebells until you are ready for a heavier challenge. See more details •
29 CHEST & BACK: BUILD & BURN CHEST & BACK: BUILD & BURN October 29, 2018 Benefits: Muscular Strength and Endurance Muscles Used: Chest & Back Equipment Used: Barbells, Dumbbells, Stroops Two weighted rounds and one lighter round with the Stroops. By using these “strip sets” you’ll challenge your body to find new levels of strength and muscular endurance every round! See more details •	30 LEGS: 4TH QUARTER LEGS: 4TH QUARTER October 30, 2018 •Benefit: Muscular strength and endurance maintain coordination & agility when fatigued •Muscles Used: Legs & Glutes •Equipment Used: Barbell, Dumbbell, Ladder Its 4th quarter, the last mile, the final round... Can you still move with the same level of speed, quickness and agility you started with? Today's lower body training session will challenge you to push through fatigue and continue to control your movements on the agility ladder between lower body strength moves. See more details •	31 FUNCTIONAL: PUMPKIN ASSAULT FUNCTIONAL: PUMPKIN ASSAULT October 31, 2018 Benefits: Strength and Endurance to help you survive a Zombie Apocalypse Muscles Used: Full Body Equipment Used: Pumpkins A fun Halloween inspired workout using a real pumpkin for every 3rd exercise! Wear a costume and listen to some Monster Mashup music! See more details •

Studio Schedule

October

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SUNDAY

FULL BODY: ATHLETIC DEVELOPMENT DEVELOPMENT DEVELOPMENT

Threshold is your body's monthly test to see how you are progressing in your fitness! These exercises will stay the same for 3 months so you can watch your body improve and get stronger each month. Record your numbers and re-test next month. Threshold is always a great workout don't miss it!

FULL BODY: ATHLETIC DEVELOPMENT DEVELOPMENT DEVELOPMENT

October 2018

Studio Schedule

October

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