ROD 052215


Friday, 22May15


Lucky 7

7 Rounds For Time:

  •   Run 100 meters
  • 7 DB Snatches (r)
  • 7 DB Snatches (l)
  • 7 DB Thruster (r)
  • 7 DB Thruster (l)
  • 7 Dbl. DB Swings

DB Snatches, Thruster & Swings: 20 lbs > for women / 30 lbs > men


ROD 052115


Thursday, 21May15



Perform as many rounds as possible in 10 minutes

  • 15 KB Swings
  • 10 Squat Thrusts
  • 15 Air Squats (on dynamax)
  • 10 Pushups

Rest 1:30 minutes. Then…

  • 15 DB Hang Squat Cleans
  • 10 Crab Alternating Toe Touches (r+l=2)
  • 15 Mtn. Climbers (r+l=1)
  • 10 Half Burpees


ROD 052015


Wednesday, 20May15


Yippy Kiyay 

This is a 35 second work / 20 second recovery for 5 rounds with a minute rest between.

  • Landmine Thrusters
  • Plate Overhead Stationary Lunges
  • Ball Slams
  • Plyo NLP Push-ups (hand release)
  • Shuttle Runs (turf)




ROD 051915


Tuesday, 19May15


Tabata KB Tuesday

This is a 20 second work / 10 second recovery for 8 rounds at each couplet.

  • DBL KB Front Squats / Dbl KB Military Press

Rest 1 Minute

  • KB Swings / Dbl. KB Alternating Lateral Lunges

Rest 1 Minute

  • Dbl KB Cleans / KB Windmills (switch@rounds)



ROD 051815


Monday, 18May15


Magical Monday

This is a 30 second work / 20 second recovery for 4 rounds non – stop

  • Alternating Single Arm DB Thrusters w/ a Rotation
  • SB Clean to Alternating Rear Lunges
  • Push-up to an Alternating Downward Dog Toe Touch
  • Rotational Recline Pull

Rest for 1:30 then… Static work

  • Static Goblet Squat
  • Seated KB Overhead Static Hold
  • Static Reclines
  • Static Plank (instructor will cue on the difficulty level)

On the rotational pull, secure one handle so that the TRX becomes one handle. Grab the handle with both hands, recline on heels (not too deep depending on strength level) and pull. Once you pull to the highest level you then push on the handle as if it were a push-up. Please do not let the body fall back to recline, always slow & control each repetition. Repeat to the other side. Go here to see the demo.


ROD 051615


Saturday, 16May15


Week-end Welcome

This is a 40 second work / 20 second recovery for 5 rounds / 45 second rest between.

  • Barbell Sumo Dead-lifts
  • KB Push Presses
  • Atlas Stone Shouldering (r+l)
  • Reclines
  • Sled Pushes (135#)



ROD 051515


Friday, 15May15


Triple Nickel 

5 Movements – 5 Reps – 5 Rounds… for time

  • DB Man-Makers
  • Reverse Crunch with a Kip (dynamax ball between legs)
  • KB H2H Swings (r+l=1)
  • Alternating DB Snatches (r+l=1)
  • Sandbag Rotational Lunges (r+l=1)


@@@1  WOW!!!


by Coach Donald

We, Juan, Chris, George and I, want to thank you for all of your support over the years. We couldn’t have done what we do without your drive and passion for Fitness. All the challenges that we shared and continue to participate in have brought us all closer and  escalated growth in our little community. Our clients realized that fitness doesn’t always have to be serious; you have to break loose and enjoy life.  I would say this attitude sets us apart from most gyms in the area.  Not only were we offering a great service that yielded incredible results, but we are creating an atmosphere that people wanted and still want to be a part of. The plain fact is that people get immediate results from our system which keeps them coming back for more.

We especially want to thank you, the members of Next Level Performance for your continued support in our growing community. Some of you have been with us since the beginning and that say’s a lot about commitment to challenge & community. I can’t say enough about the incredible people that have walked through our doors. I just wanted you to know that we truly enjoy working with each and every one of you and we feel honored to be your chosen fitness facility. We appreciate your trust, and we’ll do our best to continue to give you the kind of challenges you need in order to meet your personal health & fitness goals.


ROD 051415


Thursday, 14May15



For 20 minutes – every minute on the minute – Perform exercises as fast as possible to increase rest time.
Circuit A Odd minutes and Circuit B even minutes.

Circuit A – odd minute

  • 8 BB/DB Thrusters
  • 6 Box Jumps
  • 4 Rotational Ball Slams

Circuit B – even minute

  • 10 Frog Push-ups
  • 8 Sit-outs (r+l=2)
  • 6 Knee Tucks



ROD 051315


Wednesday, 13May15


Worth Every Minute

Every minute on the minute for 10 minutes

  • 8 Kettlebell Swings
  • 4 Burpees
  • 2 DB Hang Squat Clean Thrusters

Rest 2 minutes, then… for another 10 minutes

  •   5 Push ups
  • 10 Lunge jumps (l+r=2)
  • 15 Mountain climbers (left/right = 1 rep)



ROD 051215


Tuesday, 12May15


Tabata Tuesday

This is a 20 second work / 10 second recovery for 8 rounds at each exercise.

  • Dynamic Squats/ BB Deadlifts

Rest 1 minute

  • DB Push Press / BB High Pulls

Rest 1 minute

  • Ball Slams / BB Bent Over Rows