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	<title>Next Level Performance &#187; Strongman ROD</title>
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	<description>cutting edge high intensity strength &#38; conditioning</description>
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		<title>ROD 041212</title>
		<link>http://nxtlevelnow.com/2012/04/rod-041212/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-041212/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 03:00:08 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Atlas Stone]]></category>
		<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[For Time]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9201</guid>
		<description><![CDATA[Thursday, 12Apr12 &#160; &#160; &#160; &#160; Mental Toughness Here is your partner workout for today:  Pick a partner, workout together, motivate each other, spot each other &#38; Go Heavy!!!!  DB or KB snatches from the floor 3&#215;6 reps lights weight (alt l/r) 2&#215;4 reps medium weight (alt l/r) 3&#215;2 reps heavy weight (alt l/r)  Then perform [...]]]></description>
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		<title>ROD 032212</title>
		<link>http://nxtlevelnow.com/2012/03/rod-032212/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-032212/#comments</comments>
		<pubDate>Thu, 22 Mar 2012 03:00:58 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Atlas Stone]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Tabata Style]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8971</guid>
		<description><![CDATA[Thursday, 22March12 &#160; &#160; &#160; &#160; &#160; Double Tabata Xtreme Tabata Style 40 second work /20 second rest, 4rds. Take 1 min rest between each round: Reclines (feet against rollup doors) DynaMax Sit-up wall slams BarBell Thrusters (w 65#&#62; / m 85#&#62;) DB Renagade Rows Sledgehammer tire slams Alternating DB Waiter&#8217;s walking lunges (length of gym w20lb/m30lbs) Atlas [...]]]></description>
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		<title>ROD 051710</title>
		<link>http://nxtlevelnow.com/2010/05/rod-051710/</link>
		<comments>http://nxtlevelnow.com/2010/05/rod-051710/#comments</comments>
		<pubDate>Mon, 17 May 2010 05:14:36 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strongman]]></category>
		<category><![CDATA[Tabata Style]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3431</guid>
		<description><![CDATA[  ROD Monday, 17May10   Monday 11:00am class 40/20 for 20 minutes 1 minute of each exercise &#8211; 5 times through the circuit! 40 seconds on 20 seconds rest/get to next exercise. Slam ball cleans (from the hip) Battlling ropes Burpees (modified box burpees) Quick band pulls _________________________________________________________ Strongman Monday 40/20 for 4 rounds Overhead KB [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 051010</title>
		<link>http://nxtlevelnow.com/2010/05/rod-051010/</link>
		<comments>http://nxtlevelnow.com/2010/05/rod-051010/#comments</comments>
		<pubDate>Mon, 10 May 2010 05:05:20 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Jump Rope]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3371</guid>
		<description><![CDATA[ROD Monday, 10May10   Monday morning 11:00am class This will be a ladder routine performed in increments of 2&#8242;s 10-8-6-4-2-4-6-8-10 of: Down/upward Dog DB thrusters Lateral box jumps (right-left, left-right =1 rep) DB renegade rows KB swings ______________________________________________________ Strongman Monday Class Conditioning &#38; Strengthening Ladder 10,9,8,7,6,5,4,3,2,1 reps Dbl kettlebell swings Quick slam ball Dbl kettlebell clean/front squat [...]]]></description>
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		<title>ROD 040210</title>
		<link>http://nxtlevelnow.com/2010/05/rod-040210/</link>
		<comments>http://nxtlevelnow.com/2010/05/rod-040210/#comments</comments>
		<pubDate>Mon, 03 May 2010 05:15:03 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3310</guid>
		<description><![CDATA[ROD Monday, 03May10 11:00 am Class ROD This is a timed 30 sec work / 15 sec rest w 1 min between each of 4 rounds KB Snatches MB russian twists Bear crawl (cone to cone) Box jumps  Power rope Umpas It&#8217;s 53 days til summer&#8230; Are you ready?  _____________________________________________________ Strongman Monday This is a timed 1 min / [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 042610</title>
		<link>http://nxtlevelnow.com/2010/04/rod-042610/</link>
		<comments>http://nxtlevelnow.com/2010/04/rod-042610/#comments</comments>
		<pubDate>Mon, 26 Apr 2010 03:05:12 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3255</guid>
		<description><![CDATA[ROD Monday, 26Apr10   Morning Class ROD 7 rounds for time of: 10 KB swings 10 KB cleans 10 windmills 5r/5l 10 push-ups ____________________________________________________ We cannot become what we need to be, remaining what we are. ~ Max Depree ____________________________________________________   Strongman Monday This will be a timed routine 45 work/15 second rest w/ 1 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 041210</title>
		<link>http://nxtlevelnow.com/2010/04/rod-041210/</link>
		<comments>http://nxtlevelnow.com/2010/04/rod-041210/#comments</comments>
		<pubDate>Sun, 11 Apr 2010 05:20:59 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3032</guid>
		<description><![CDATA[ROD Monday, 12Apr10 The 11:00 am morning ROD Timed Pyrimad 30/30 each (all 6), then 40/20 each, then 50/10 each, 40/20 again, then 30/30 and done Total workout time is 30 min Swimmers Skaters Bag Jumps Standing Russian twists Umpas Burpees _____________________________________________________        Strongman Monday    21, 15, 9, 6 reps of  Heavy See-Saw KB presses [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 040510</title>
		<link>http://nxtlevelnow.com/2010/04/rod-040510/</link>
		<comments>http://nxtlevelnow.com/2010/04/rod-040510/#comments</comments>
		<pubDate>Mon, 05 Apr 2010 02:13:45 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=2947</guid>
		<description><![CDATA[ROD Monday, 05Apr10   Strongman Monday 45 sec work / 20 sec rest / 40 sec rest between Barbell sumo deadlift KB push presses KB swings DB squat cleans Jumping pull-ups Slamball on knees   In the Romanian Deadlift, the barbell is lowered by pushing the hips back. Reaching back to a well-positioned post can serve as [...]]]></description>
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		<slash:comments>0</slash:comments>
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		</item>
		<item>
		<title>ROD 032910</title>
		<link>http://nxtlevelnow.com/2010/03/rod-032910/</link>
		<comments>http://nxtlevelnow.com/2010/03/rod-032910/#comments</comments>
		<pubDate>Mon, 29 Mar 2010 04:10:10 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=2867</guid>
		<description><![CDATA[ROD Monday, 29Mar10   Strongman Monday 40 work / 20 rest timed routine for 4 rounds ~ 1 arm 24k Kettlebell bench press (alt. 5l/5r) ~ Keg overhead press ~ 1 arm 40# DB thrusters (alt. 5l/5r) ~ 30# ball slams ~ Pull-ups ( from a dead hang to the chin over bar) ~ 115# [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 032210</title>
		<link>http://nxtlevelnow.com/2010/03/rod-032210/</link>
		<comments>http://nxtlevelnow.com/2010/03/rod-032210/#comments</comments>
		<pubDate>Mon, 22 Mar 2010 04:10:34 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Sandbagging]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=2723</guid>
		<description><![CDATA[ROD  Monday, 22Mar10    Strongman Monday 4 rounds at 45/15 w/ no rest  Pullups  Sandbag run Over the shoulder keg carry Deadlifts 135# Burpees DB Cleans         NUTRITION 30 Day Paleo Challenge: April 15 &#8211; May 15, 2010  View Below for Paleo Challenge Info   A lot of you have been inquiring about nutrition and how [...]]]></description>
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		<slash:comments>0</slash:comments>
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