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 051115


Monday, 11May15


DB Day

This is a 35 second work / 20 second recovery for 6 rounds with a minute rest every 2 rounds

  • DB Overhead Bulgarian Squats (switch@rounds)
  • Sit-outs
  • DB Single Arm Renegade Rows (switch@rounds)
  • DB Single Arm DB Chest Floor Press (switch@rounds)
  • DB Tricep Kickbacks (switch@rounds)


ROD 050915


Saturday, 09May15


Hey Now

7 rounds for time of:

  • Run to 115 NLPS/ NLPN to Bement Ave
  •   5 BB Squat Clean Thruster (from the floor)
  • 10 Push-ups
  • 15 Dbl DB Swings



ROD 050615


Wednesday, 06May15


Summer Prep

4 rounds for time

  • Run (or fast walk) to NLPS/NLPN 1st Speed Bump
  • 20 Push-ups
  • 15 BB/KB Clean & Press
  • 10 Knees to Elbow

Pick a weight that you can actually do no more than 15 reps on the C&P, so choose your poison wisely. If you choose to use the KB you have to use 2 of them.


ROD 050215


Saturday, 02May15


Ladder Time

For time or 25 minutes (whichever comes first)

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Burpee
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Burpees
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Burpees
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Burpees
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Burpees
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Burpees
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Burpees
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Burpees
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Burpees
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Burpees


ROD 050115


Friday, 01May15



This is a 35 second work with a 15 second recovery for 4 rounds w/ 1 minute rest in between.

  • Landmine Front Squats
  • DB Renegade Rows
  • Mountain Climbers
  • Recline/Face Pulls
  • DB Anterior Reaches w/Overhead Press
  • Dynamax Ball Knee-Knee-Double Knee




ROD 042915


Wednesday, 29Apr15


Drop Down Moves

This is a 25 second work / 10 second recovery for 5 rounds at each circuit with a 1:30 rest in between circuits

Circuit A… 5 rounds Non-Stop

  • Dbl KB Push Presses
  • Single KB Push Press (r)
  • Single KB Push Press (l)
  • Goblet Squats

Rest 1:30

Circuit B… 5 rounds Non-Stop

  • Dbl KB Rows
  • Single KB Row (r)
  • Single KB Row (l)
  • Figure 8 to a Hold

Maintain the same weight that you use for the double KB for the single KB movement. You are pre-exhausting the shoulders during the dbl movement and then continuing strengthening by isolating each side. This will increase strength gains. Shoot for 8-10 reps during the 25 second work. If you can get 12-14 reps it’s too light – if you get only 4-6 reps it’s too heavy. Choose the weight wisely.


ROD 042315


Thursday, 23Apr15


Jumping Willow

For time:

Run South – to 125 IL/ North – 1st speed bump

KB Deadlifts Jumps 25 reps
Jumping Squat Thrusts 50 reps
Jumping Pull-ups 25 reps

KB Deadlifts Jumps 20 reps
Jumping Squat Thrusts 50 reps
Jumping Pull-ups 20

KB Deadlifts Jumps 15 reps
Jumping Squats Thrusts  50 reps
Jumping Pull-ups 15 reps

Finish with a Run

If rain is in the forecast than 200 Jump rope rotations


ROD 042215


Wednesday, 22Apr15


Shutter Bug

10 rounds for time of:

  • Run to 115 Indy/ NLPN First Speed Bump
  •  5 Dead-lifts (@75%>bw)
  • 10 Push-ups (or half burpees)

If you cannot perform a proper push-up then you must do half burpees