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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