“Grassroots” Resources

CORONA VIRUS UPDATE 

Updated: Wednesday, April 22nd

Read Dave’s newest open letter to membership

RESOURCES

Equipment Rental (Members Only)
Next equipment rental/swap: Saturday, May 9th @ Pacific Beach, Bay Park, Ocean Beach

Registration is required here.

Strength Series
9 exclusively strength focused workouts that require only a single heavy DB or KB.

Thrive Challenge (Members Only)
Did you miss enrollment? Not to worry, you can still get in on all of the training and nutrition progress.

Virtual Walkthroughs
Complete instruction around the day’s “Grassroots” PSCs everyday @ 9 am presented by a P360 coach.

Online Classroom (Members Only)
Updated multiple times per day by different coaches with movement instruction, nutrition advice, and ways to stay healthy and fit while following our “Grassroots.” programming.

“Grassroots” Blog
Updated multiple times per week with content centered around “Grassroots” programming and nutrition.

Latest: “How to Make Your Weights Heavier or Lighter”

YouTube Library
A growing library of over 75 movements presented by a P360 coach in ten seconds or less.

P360 Playlists
To access all official P360 playlists for your workouts.

MONDAY

Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page

All reps are in total reps.

“GRASS ROOTS”

PSC Bodyweight

2 Rounds
50/25 Lunge Jumps
50/20 HP Reach Through
50/25 Plyo Push-Ups
50/25 Pendulum Swings
300m Run After Each Round

PSC Weighted

2 Rounds
50/25 SA Front Rack Lunge
50/25 HP Pull Through
50/25 SA Hollow Press
50/25 Floor Wipers
300m Run After Each Round

Bumper Plates
Replace SA Hollow Floor Press with Hollow Crush Press.

No Run Option
Replace 300m run with 300 high knees.

TUESDAY

Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page

“GRASS ROOTS”

PSC Bodyweight

First, Every 3 Minutes.
30 BW Squats
20 Shoulder Taps
20 Sit-Ups
(x5)

Then, AFAP:
8 Plyo Skaters
8 Burpees
(x8)

PSC Weighted

First, Every 3 Minutes.
15 Sumo High Pull
15 Russian Twists
15 Overhead Press
(x5)

Then, AFAP:
8 Squat Clean and Press
8 Burpees
(x7)

Bumper Plates
All movements able to be performed with a bumper plate.

No Run Option
N/A.

WEDNESDAY

Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page

“GRASS ROOTS”

PSC Bodyweight

8 Rounds:
5/s Explosive Side Lunge
10 Push-Up Pulses
10 Rotational Frog Kicks
10 Towel Rows (In, Out)

Finish:
8×30″ Wall Sit

PSC Weighted

For 20 Minutes:
10 Goblet Squats
10/sd Archer Row
5/sd Side Lunges
8 Plyo Push-Ups

Finish:
5×30″ Weighted Wall Sit

Bumper Plates
Replace Archer Rows with 30 Bent Over Rows.

No Run Option
N/A

THURSDAY

Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page

“GRASS ROOTS”

PSC Bodyweight

10:1
Squat Jumps
Plank Rotations (per side)
Lying Back Press

Finish:
1 Mile Run

PSC Weighted

10:1
Swing/Snatch/GTO
Squat Jumps
Max HP Iso Hold (per side)

Finish:
1 Mile Run

Bumper Plates
Replace Max HP Iso Hold with Max SL RDL Iso Hold.

No Run Option
N/A

FRIDAY

Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page

“GRASS ROOTS”

PSC Bodyweight

10′ EMOM
2 HP Complex

Then, for Quality:
3 Kneeling Jumps
8 Pike Push-Ups
8 180 Jumps
(x8)

PSC Weighted

10′ EMOM
2/s SA Renegade Complex

Then, for Quality:
3 Kneeling Jumps
8 Pike Push-Ups
3/s SA DB Complex #3
(x8)

Bumper Plates
Replace SA DB Complex #3 with 3 rounds of Bumper Complex #2.

No Run Option
N/A

SATURDAY

“GRASS ROOTS”

45′ AMRAP
1/2 Mile Run (800m)
30 Push-Ups
30 Sit-Ups
15 Lateral Burpees

Track Rounds

If you finished on your 5th round and got to 26 sit ups your score would be: 5.326

5 rounds
3rd movement
26 reps

SUNDAY

Yoga: Sunday Yoga has been cancelled.