ROD 082510


Wednesday, 25Aug10


Big Hit

  1. Jumping pull up
  2. KB racked step up
  3. Mtn. climbers
  4. Push ups
  5. Evil wheel
  6. Sandbag clean/squat
  7. Dumbbell press
  8. Med ball ab/toss

round 1: 30 seconds work/30 seconds rest
round 2: 30 work/25 rest
round 3: 30 work/20 rest
round 4: 20 work/10 rest


A slip of the foot you may soon recover, but a slip of the tongue you may never get over.


Are you getting ready for this event? Start here at Next Level to ensure a high placing. The Tough Mudder Competition is a 12 mile obstacle course that includes monster trucks, walking a plank and running through flames! Registration is $160.00

Tough Mudder

Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!


The Burpee ( we love burpees)

To perform a Burpee:

Begin in a squat position with hands on the floor in front of you.

Kick your feet back to a pushup position*.

Immediately return your feet to the squat position.

Leap up as high as possible from the squat position.

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

* Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. Instead of keeping your arms straight as you kick your feet back. You will drop your chest to the ground just like lowering yourself to the bottom position of  push-up and then continue by returning your feet to the squat position, and conclude with an explosive jump into the air.