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	<title>Next Level Performance &#187; Medicine Ball</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 020412</title>
		<link>http://nxtlevelnow.com/2012/02/rod-020412/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-020412/#comments</comments>
		<pubDate>Sat, 04 Feb 2012 00:12:08 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Oly lifts]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8390</guid>
		<description><![CDATA[ROD Saturday, 04Feb12 &#160; Pre-Super Bowl Get Down This is going to help you burn those chicken wings, pizza, 6 footers and whatever other junk you can cram into your cranial cavity. Make smart choices like vegetable platters or tofu chips (yea right). This is a 60 second work /20 second recovery timed sets for 3 rounds [...]]]></description>
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		<title>ROD 012812</title>
		<link>http://nxtlevelnow.com/2012/01/rod-012812/</link>
		<comments>http://nxtlevelnow.com/2012/01/rod-012812/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 00:53:08 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8346</guid>
		<description><![CDATA[ROD Saturday, 28Jan12 &#160; Cusick Crusher I love the 15/15 work/rest ratio. So lets do it again for 20 mins or 10 rounds whichever makes you feel better&#8230;of KB Swings Mountain climbers DB Thrusters DB Renegade Rows Oh boy, just thinking about this one makes me cringe. Lets have fun and work hard. Oh yea [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 110511</title>
		<link>http://nxtlevelnow.com/2011/11/rod-110511/</link>
		<comments>http://nxtlevelnow.com/2011/11/rod-110511/#comments</comments>
		<pubDate>Sat, 05 Nov 2011 00:56:05 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Burpees]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7786</guid>
		<description><![CDATA[ROD Saturday, 05Nov11 &#160; Sick Sixty 5 rounds of   6 Burpees 12 Deadlifts 18 Box Jumps 24 Med-ball Jacks Then rest 3 minutes&#8230; Run 400 meters for time ______________________________________________________________________ Overhead Squats &#8211; Let&#8217;s practice &#160;]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 092311</title>
		<link>http://nxtlevelnow.com/2011/09/rod-092311/</link>
		<comments>http://nxtlevelnow.com/2011/09/rod-092311/#comments</comments>
		<pubDate>Fri, 23 Sep 2011 04:44:43 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Flexibility]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[MMA style Training]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Spartan Preparedness]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7461</guid>
		<description><![CDATA[ROD Friday, 23Sept11 &#160; Spartan Pre-Race Warm up. The day before a race you should totally rest. Fill up on good carbs, but if you can&#8217;t resist the unrest or your not rrunning the Spartan Race.  Here is a soulution. As many rounds in 20 mins of&#8230; 10 Reclines 15 Pushups 20 Air squats Let&#8217;s do this fast [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 070511</title>
		<link>http://nxtlevelnow.com/2011/07/rod-070511/</link>
		<comments>http://nxtlevelnow.com/2011/07/rod-070511/#comments</comments>
		<pubDate>Tue, 05 Jul 2011 05:04:58 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Tabata Style]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Core Training]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7039</guid>
		<description><![CDATA[ROD Tuesday, 05Jul11 &#160; Triplet Tuesday 20 seconds work/20 seconds rest for 6 rounds of each triplet Med ball alt. oblique wall thrusts Dynamax thrusters Knees 2 Elbows Rest 1:00 Bosu push-up w/OH claps  Reclines Sit-outs _____________________________________________________________________ The Diabetes &#8220;Crash&#8221; Cure &#38; Pancreatic Fat I&#8217;m a little late to the party weighing in on the recent [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>ROD 112910</title>
		<link>http://nxtlevelnow.com/2010/11/rod-112910/</link>
		<comments>http://nxtlevelnow.com/2010/11/rod-112910/#comments</comments>
		<pubDate>Mon, 29 Nov 2010 05:59:35 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5060</guid>
		<description><![CDATA[ROD Monday, 29Nov10   Slam &#38; Push Alternating Ladder For time: Dynamax Ball slams:  1 &#8211; 10 Burpees:  10 &#8211; 1 ___________________________________________________________ Holiday Healthy Eating Tips From the King of Mindless Munching By Katherine Hobson Cornell University scientist Brian Wansink is the king of mindless eating. Not because he permanently has his hand in a box [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 103010</title>
		<link>http://nxtlevelnow.com/2010/10/rod-103010/</link>
		<comments>http://nxtlevelnow.com/2010/10/rod-103010/#comments</comments>
		<pubDate>Sat, 30 Oct 2010 00:16:55 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4833</guid>
		<description><![CDATA[ROD Saturday, 30Oct10   Totten Tornado For time: non-stop/rest when you have to 25 Squats 25 Push-ups 25 H2H Kettlebell swings 25 MB Russian Twists 50 Squats 50 Push-ups 50 H2H Kettlebell swings 50 MB Russian Twists 75 Squats 75 Push-ups 75 H2H Kettlebell swings 75 MB Russian Twists ________________________________________________________________________ &#8220;My attitude is that if [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 100610</title>
		<link>http://nxtlevelnow.com/2010/10/rod-100610/</link>
		<comments>http://nxtlevelnow.com/2010/10/rod-100610/#comments</comments>
		<pubDate>Wed, 06 Oct 2010 04:51:27 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4628</guid>
		<description><![CDATA[ROD Wednesday, 06Oct10   4 rounds of Torture 30 seconds of work with 15 seconds rest: Snatches w/ 18lb bar or barbell 2 tire jump in &#38; out Reclines Knees to Elbows Lateral handstand walks (3left / 3 right) Band sprints Band snapdowns 12lb Med ball slams ________________________________________________________________ Live this day as if it will be your [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 090110</title>
		<link>http://nxtlevelnow.com/2010/09/rod-090110/</link>
		<comments>http://nxtlevelnow.com/2010/09/rod-090110/#comments</comments>
		<pubDate>Wed, 01 Sep 2010 09:43:12 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Oly lifts]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4303</guid>
		<description><![CDATA[ROD Wednesday, 01Sept10   Fight Gone Bad This is a classic &#8220;CrossFit&#8221; workout designed for BJ Penn, UFC/MMA fighter, in preparation for an important fight. This workout consists of&#8230; Three rounds of: Wall-ball, 20 pound ball, 10 ft target Sumo deadlift high-pull, 75 pounds Box Jump, 20? box Push-press, 75 pounds Row ___________________________________________________________________ Don&#8217;t ever [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 080210</title>
		<link>http://nxtlevelnow.com/2010/08/rod-080210/</link>
		<comments>http://nxtlevelnow.com/2010/08/rod-080210/#comments</comments>
		<pubDate>Mon, 02 Aug 2010 05:01:39 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4099</guid>
		<description><![CDATA[ROD Monday, 02Aug10   Pull ~ Push ~ Squat 5 rounds of 40 seconds work / 20 seconds rest  1:00 rest between rounds jumping pull ups battling ropes w/rear lunge  kettlebell high pulls bodybar get-ups crush squat  push-ups ________________________________________________________________ &#8220;Happy he who learns to bear what he cannot change.&#8221; &#8211; Johann Friedrich Von Schiller _________________________________________________________________ Zone [...]]]></description>
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