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	<title>Next Level Performance &#187; Squats</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 051712</title>
		<link>http://nxtlevelnow.com/2012/05/rod-051712/</link>
		<comments>http://nxtlevelnow.com/2012/05/rod-051712/#comments</comments>
		<pubDate>Thu, 17 May 2012 03:00:21 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Boxing]]></category>
		<category><![CDATA[EMOTM]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Push-ups]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9501</guid>
		<description><![CDATA[Thursday, 17May12 &#160; &#160; &#160; &#160; 7pm Metabolic Conditioning &#160; On the 2 minute mark for 20 minutes do: 5 Deadlift 7 Push ups 9 Jump squats 100 m Run Move quickly and safely through the movements.  The faster you get through, the more rest you&#8217;ll get.  Good luck! ________________________________________________ &#160; &#160; &#160; &#160; &#160; &#160; [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 022212</title>
		<link>http://nxtlevelnow.com/2012/02/rod-022212/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-022212/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 06:01:30 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Rock Ruoutine]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8570</guid>
		<description><![CDATA[ROD Wednesday, 22Feb12 &#160; Over-the-Hump Wednesday 4 rounds of 40/20 work/recovery ratio w 1 minute of rest in between rounds Pull ups Battling ropes Mountain Climbers Barbell Thrusters Burpees Hip Thrusts ___________________________________________________________________ Are you ready for the Staten Island High Rock Challenge? In memory of Police Officer John Kelly, the High Rock Challenge is an adventure run in [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 122311</title>
		<link>http://nxtlevelnow.com/2011/12/rod-122311/</link>
		<comments>http://nxtlevelnow.com/2011/12/rod-122311/#comments</comments>
		<pubDate>Fri, 23 Dec 2011 03:47:49 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Tabata Style]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8075</guid>
		<description><![CDATA[ROD Friday, 23Dec11 &#160; Two Turtle Doves It’s time to get up and kick some ass. This is not for the squemish. This class get’s up early and is put through a rigorous set of exercises that’ll make an onion cry. So c’mon set your alarm early &#38; get some with Coach Juan, in this [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 121911</title>
		<link>http://nxtlevelnow.com/2011/12/rod-121911/</link>
		<comments>http://nxtlevelnow.com/2011/12/rod-121911/#comments</comments>
		<pubDate>Mon, 19 Dec 2011 05:28:46 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Tabata Style]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8050</guid>
		<description><![CDATA[ROD Monday, 19Dec11 &#160; Pre-Holiday Monday Boost Complete this 30 second work 20 second rest for 3 rounds of the following 6 exercises with a 50 second rest in between rounds. Reclines Sit-outs Double KB front squat into double military press (this is not a thruster, you must stop at the top of your squat-pause-press [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 113011</title>
		<link>http://nxtlevelnow.com/2011/11/rod-113011/</link>
		<comments>http://nxtlevelnow.com/2011/11/rod-113011/#comments</comments>
		<pubDate>Wed, 30 Nov 2011 05:42:04 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7936</guid>
		<description><![CDATA[ROD Wednesday, 30Nov11 &#160; Phaser Wednesday This will be a 30sec work with 20sec rest interval. Each phase will be done for 4 rounds non-stop. Pick a kettlebell weight that is challenging and stick with it. Taking two kettlebells and switching every movement is not conducive to increasing overall strength &#38; conditioning. Don&#8217;t just get through [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 110711</title>
		<link>http://nxtlevelnow.com/2011/11/rod-110711/</link>
		<comments>http://nxtlevelnow.com/2011/11/rod-110711/#comments</comments>
		<pubDate>Mon, 07 Nov 2011 05:41:41 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7795</guid>
		<description><![CDATA[ROD Monday, 07Nov11 &#160; Start-up Monday 30 seconds of work/ 20 seconds of rest non-stop active movement for five rounds. Jumping pull-ups KB racked lunges Deadlifts Half burpees Kettlebell high pulls Let the weeks beatdown begin. ________________________________________________________________________ Athlete&#8217;s ROD We will go over and learn the deadlift. We will work as a clinic until the movement is learned [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 102511</title>
		<link>http://nxtlevelnow.com/2011/10/rod-102511/</link>
		<comments>http://nxtlevelnow.com/2011/10/rod-102511/#comments</comments>
		<pubDate>Tue, 25 Oct 2011 04:56:54 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7690</guid>
		<description><![CDATA[ROD Tuesday, 25Oct11 &#160; Ready for Anything Training!!!!! This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat. Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music. Let’s see what you’ve got!!!!     ___________________________________________________________________ H.I.I.T.  Four rounds for time [...]]]></description>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>ROD 091311</title>
		<link>http://nxtlevelnow.com/2011/09/rod-091311/</link>
		<comments>http://nxtlevelnow.com/2011/09/rod-091311/#comments</comments>
		<pubDate>Tue, 13 Sep 2011 05:59:35 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Tabata Style]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7372</guid>
		<description><![CDATA[ROD Tuesday, 13Sept11 &#160; Tabata Tuesday We&#8217;re going with six rounds at each station. Stay at the station and complet 6 rounds of 20 seconds work/10 seconds rest. Jumping pull ups Dumbell push press Kettlebell swings Ball slams Air Squats Burpees 1 minute rest between rounds ________________________________________________________________________ Emotional Fitness Harness the power of emotion to deepen [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 042011</title>
		<link>http://nxtlevelnow.com/2011/04/rod-042011/</link>
		<comments>http://nxtlevelnow.com/2011/04/rod-042011/#comments</comments>
		<pubDate>Wed, 20 Apr 2011 04:51:17 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6386</guid>
		<description><![CDATA[ROD Wednesday, 20Apr11   Static Wednesday 40 seconds work/20 seconds rest for 5 rounds MB Squat hold  Recline hold Superman hold (face down, arms overhead w/thumbs up &#38; legs off the ground back extended) Pushup eccentric hold (at Bottom) KB Overhead press &#38; seated hold We’ll rest for one minute between rounds ___________________________________________________________________ This is a MUST SEE&#8230; nasty  __________________________________________________________________ [...]]]></description>
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		<slash:comments>2</slash:comments>
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		<item>
		<title>ROD 030111</title>
		<link>http://nxtlevelnow.com/2011/03/rod-030111/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-030111/#comments</comments>
		<pubDate>Tue, 01 Mar 2011 06:16:31 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Sandbagging]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5838</guid>
		<description><![CDATA[ROD Tuesday, 01Mar11   Happy March Everyone, with only 20 days till Spring &#38; 111 days till Summer&#8230; Why look like this,  when you could look like this,  on the beach.                                                      It&#8217;s all up to you!!!!! __________________________________________________________________________ Tonic Tuesday : This is a level I &#38; II class with advanced exercises. Intervals look like this: round 1: [...]]]></description>
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		<slash:comments>1</slash:comments>
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