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	<title>Next Level Performance &#187; Bodyweight</title>
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	<link>http://nxtlevelnow.com</link>
	<description>cutting edge high intensity strength &#38; conditioning</description>
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		<title>ROD 043012</title>
		<link>http://nxtlevelnow.com/2012/04/rod-043012/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-043012/#comments</comments>
		<pubDate>Mon, 30 Apr 2012 04:17:29 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[For Time]]></category>
		<category><![CDATA[Conditioning]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9367</guid>
		<description><![CDATA[ROD Monday, 30Apr12 &#160; Happy Monday In this ROD the sequence of exercises will be done consecutively, so 80 squats then 40 bent knee sit-ups then 20 push-ups and so on&#8230; for time. Air Squats &#8211;                80-60-40-20 reps Bent Knee Sit-ups &#8211;     40-30-20-10 reps Push-ups &#8211; [...]]]></description>
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		<slash:comments>5</slash:comments>
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		<title>ROD 042512</title>
		<link>http://nxtlevelnow.com/2012/04/rod-042512/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-042512/#comments</comments>
		<pubDate>Wed, 25 Apr 2012 05:07:17 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9295</guid>
		<description><![CDATA[ROD Wednesday, 25Apr12 &#160; Witty Wednesday We’re doing 6 rounds of 30 seconds work/ 20 seconds rest non-stop. MB Dynamic Squat &#38; push KB Bent over Rows Burpees Cuban Presses _____________________________________________________________________ This is it High Rockers, your last official workout from us to you. Let&#8217;s make it count. High Rock /Flex/Mobility Training 45 Max effort and 15 seconds [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 041812</title>
		<link>http://nxtlevelnow.com/2012/04/rod-041812/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-041812/#comments</comments>
		<pubDate>Wed, 18 Apr 2012 04:13:09 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Boot Camp Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[High Rock Ruoutine]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[High Rock Routine]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9255</guid>
		<description><![CDATA[ROD Wednesday, 18Apr12 &#160; Static Hold at NLP 40 seconds work/20 seconds rest for 4 rounds Recline Static Hold KB Goblet Squat hold KB Iron Cross Static T hold (thumbs down) Seated (legs locked out together) over head hold w/kb or db Reverse Plank hold We’ll rest for one minute between rounds. ______________________________________________________________ This is the High [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 040412</title>
		<link>http://nxtlevelnow.com/2012/04/rod-040412/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-040412/#comments</comments>
		<pubDate>Wed, 04 Apr 2012 05:02:58 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Flexibility]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Endurance]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9120</guid>
		<description><![CDATA[ROD Wednesday, 04Apr12 &#160; Here We Go Again!! Today&#8217;s ROD at all location&#8217;s. Bodyweight/Flex/Mobility Training 45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest Low Jumping Jacks Plank Climbers (alternating lead arm) Single-arm overhead deep squat (right) Single-arm overhead deep squat  (left) Groiners Diamond leg sit-ups Push-ups Plank [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 031012</title>
		<link>http://nxtlevelnow.com/2012/03/rod-031012/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-031012/#comments</comments>
		<pubDate>Sat, 10 Mar 2012 03:00:52 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Article]]></category>
		<category><![CDATA[Athlete ROD]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Team Workout]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8816</guid>
		<description><![CDATA[Saturday, 10March12 &#160; TEAM A.M.R.A.P 2 person teams As your partner runs 400m with a sandbag, you must complete as many rounds as possible in 20 min of: 5 Burpee Box Jumps 10 Thrusters 20 Figure 8 to a hold When your partner returns from the run, they start performing the AMRAP from the beginning and [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 030512</title>
		<link>http://nxtlevelnow.com/2012/03/rod-030512/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-030512/#comments</comments>
		<pubDate>Mon, 05 Mar 2012 02:00:42 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8700</guid>
		<description><![CDATA[ROD Monday, 05Mar12 &#160; Monday Mash-up &#160; 6 Rounds: 1 minute rest between rounds 30 seconds work /10 second rest intervals moving non-stop from station to station: Reclines Burpees Kettlebell swings Mtn Climbers Dumbbell snatches l/r at each round (snatches will start just below the knee, between the legs, in a bentover position) DB Push Press __________________________________________________________________________ [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 030312</title>
		<link>http://nxtlevelnow.com/2012/03/rod-030312/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-030312/#comments</comments>
		<pubDate>Sat, 03 Mar 2012 02:00:33 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Card Game]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Card Game ROD]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8668</guid>
		<description><![CDATA[ROD Saturday, 03Mar12 &#160; Ace&#8217;s Up All player&#8217;s will form a circle and the deck is placed in the middle. The first member will approach the deck and select a card. That card will, by suit &#38; number, determine the movement &#38; rep&#8217;s. This will be done until all 54 cards have been played or [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 030212</title>
		<link>http://nxtlevelnow.com/2012/03/rod-030212/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-030212/#comments</comments>
		<pubDate>Fri, 02 Mar 2012 04:00:10 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8675</guid>
		<description><![CDATA[ROD Friday, 02Mar12 &#160; Friday Melee AMRAP for 10 minutes of: 10 Push-ups 15 Slam Ball 20 Mtn Climbers 2 minute rest then… another 10 minutes of: 10 Goblet Squats 15 DB Push Press 20 Swings Post times for each AMRAP on white board and to comments&#8230;. __________________________________________________________ The TRUTH About Bacon By Cassandra Forsythe-Pribanic, PhD, [...]]]></description>
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		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>ROD 022312</title>
		<link>http://nxtlevelnow.com/2012/02/rod-022312/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-022312/#comments</comments>
		<pubDate>Thu, 23 Feb 2012 05:08:47 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8573</guid>
		<description><![CDATA[ROD Thursday, 23Feb12 &#160; These exercises will be done in 5 minute circuit and will change every circuit as the class progresses with a 1 minute rest between circuits. Circuit A Dbl DB Pushup to Renegade Row to Bear Crawl forward and reverse repeat for 5 minutes Circuit B Dbl DB Thruster to DB Pushups to [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 020812</title>
		<link>http://nxtlevelnow.com/2012/02/rod-020812-2/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-020812-2/#comments</comments>
		<pubDate>Wed, 08 Feb 2012 05:27:34 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Flexibility]]></category>
		<category><![CDATA[Mobility & Flexibility]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8440</guid>
		<description><![CDATA[ROD Wednesday, 08Feb12 &#160; This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine. Bodyweight/Flex/Mobility Training 45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest Low Jumping Jacks Plank Climbers [...]]]></description>
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		<slash:comments>0</slash:comments>
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