cutting edge high intensity strength & conditioning
ROD
Monday, 08Mar10
Day Class = 11:00am ROD
5 rounds of 40/20 on the
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Strongman Monday Night
6 rounds of 20 seocnds work/10 seconds rest at each station
Finish all 6 rounds before moving on.
Take 1 minute rest between each station
ROD
Monday, 01March10
111 days til summer
Strongman Monday
45 sec work / 15 sec rest / 1 min rest between each of the 3 rounds.
Jumping Pull-ups
At Nxt Level Performance we usually ask members who cannot perform regular pull-ups to do the jumping pull-ups. The work required to perform jumping pull-ups [video] is identical to that required for strict or kipping pull-ups. Quite obviously, max rep pull-ups are limited by stamina (localized muscular endurance); what is less obvious are the metabolic costs of performing pull-ups. Just attempting 100 jumping pull-ups gives the athlete a taste of what would be required metabolically to perform higher rep pull-ups by any method – especially kipping because they accrue at a similar rate.
Our unique results oriented programs combine several effective tools including Kettlebells, Olympic Lifting and Underground strength techniques for extreme, time efficient & effective fitness.
We guarantee that your workouts will be short but the results, unbelievable.
Our Functional training-based programs are combined with other modalities such as medicine balls, sand bags, battling ropes, gym rings, superbands, sleds, rowers and body weight exercises. Our programs are adaptable to all levels of fitness and ability.
No walking on a treadmill, staring into space, just real world training designed to give real world results.
This real world strength & metabolic conditioning training that makes getting leaner, stronger and make healthier choices realized.
ROD
Monday, 15Feb10
Strongman Monday
45 second work / 15 second rest for 4 rounds
ROD
Monday, 08Feb10
Strongman Monday 
45 /15 work/rest ratio for 4 rounds
45# Overhead walk
Reclines
Kneeling Slam balls
Power Rope
Deadlifts 175#
DB weighted step-ups on box
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“Knee Snatching” with Louie Simmons – video [wmv] [mov]
ROD
Monday, 01Feb10
Strongman Monday
For time of: 60 seconds /work to 15 second / rest // 3 rounds
ROD
Monday, 25Jan10
Tally Ho! (Daytime)
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Strongman Monday
Tabata Style 40 second work with 20 second rest and a 1 min rest period in between the 4 rounds:
ROD
Monday18Jan10
Strongman Monday
Three rounds of: 1 minute at each station continuously through all the stations with 1 min rest in between rounds
These are some of our members working together
Monday, 11Jan10
Strongman Sandbag Monday
40 seconds of work / 20 seconds rest / 4 rounds
Do this with a 40 second rest between rounds.
Train like an Athlete !!!!
Press, lift & squat sandbags to shred fat,
build brute strength and unstoppable endurance.
ROD
Monday, 28Dec09
Strongman Monday
4 Rounds of 30 work and 15 second rest with 1 min rest between rounds
ROD
Monday,21Dec09
Strongman Monday
60 seconds of work to 30 seconds of rest 4 rounds with no rest in between
