This Week 

THRIVE CHALLENGE

Starts Monday! Enrollment is live and ready for you to join!

CORONA VIRUS UPDATE

Updated: Saturday, 4:47 pm

“GRASS ROOTS” WORKOUTS

We will be featuring two programs during class suspension:

  • PSC Bodyweight — for those without equipment
  • PSC Weighted — for those who have access to a kettlebell or dumbbell.
  • “Quarantine Challenge” — we have on reserve a fully built at-home community challenge should our closure extend beyond this week. Stay tuned.

Virtual Walkthroughs
Everyday, we will have a live virtual walkthroughs on our Instagram live @ 9 am. We will repost that video everywhere for those who do not attend the live demo.

In addition, please make sure to join the P360 Online Classroom for all the latest information around training and nutrition during social distancing.

P360 Playlists
For those of you who asked about the P360 Playlist, it can be found here.

Run Modifications
If you cannot run due to living in a condo, etc. you may sub any run within a circuit for 1-2 min of the following:

  • High Knees
  • Mountain Climbers
  • Jump Rope
  • Jumping Jacks
  • Whatever the F you want

Be creative, and enjoy the best of our situation 🙂

MONDAY

“GRASS ROOTS”

Performed at home or in suggested location in “This Week” tab.

“Dirty30”
10 BW Squats
10 Push-Ups
10 Sit-Ups
Complete as many rounds
as you can in 20 minutes

TUESDAY

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

“GRASS ROOTS”

PSC Bodyweight

20 BW Lunges
20″ Plank
200m Run
(x10 Rounds)

200m Run Sub: 1 min high knees in place

PSC Weighted

For 25 Minutes:
10 DB/KB Lunges
20″ Plank
(x3)
300m Run

300m Run Sub: 1:30 high knees in place

WEDNESDAY

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

If you performed high knees yesterday, you may sub that out for any movement listed as a run sub under “This Week” tab.

“GRASS ROOTS”

PSC Bodyweight

Deck of Cards
Diamond – 10 Push Ups
Spade – 30 High Knees
Heart – 10 Side Plank Hip Drops
Club – 20 Glute Bridges
Complete the entire deck

Don’t have playing cards? Throw four pieces of paper in a hat and continue to draw them for 30 minutes.

PSC Weighted

Complete 15 Rounds for Time
5/s Single Arm KB/DB Thruster
5/s Pull Through
5/s Goblet Squat Jumps

THURSDAY

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

See run sub options in the main menu of this post.

“GRASS ROOTS”

PSC Bodyweight

10 Min EMOM
8 Burpees

Then,
5/s Side Lunges
5 Tuck Jumps
5 Reverse Crunches
(x15 Rounds)

PSC Weighted

100 Bent Over Row
400m Run
100 Single Leg RDL (total)
400m Run
100 Single Arm Renegade Row (total)
400m Run

FRIDAY

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

See run sub options in the main menu of this post.

“GRASS ROOTS”

PSC Bodyweight

10:1 Pyramid
Bulgarian Split Squats (per side)
Inchworm Push-Ups
Low Plank Hop Overs (per side)
GTO*
100m Run Every Round

*Use any weighted object in your house. 

PSC Weighted

For 20 Minutes
10 DB Snatch or KB Swing
60 Weighted Flutter Kicks
15 Push-Ups*
5/s Plyo Skaters
150m Run E.O.R.

*Or, do 10 w/ resistance

SATURDAY

“GRASS ROOTS”

Both Options:

Go for a 2-3 mile interval run depending on your level. Rotate between sprinting and slow jogging every few blocks until completion.

SUNDAY

We will have Coach Natalie broadcasting live yoga on our IGTV channel, Sunday morning @ 9 am.

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