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This Week’s Training 3/23 – 3/29
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  • Corona Updates

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • Corona Updates

This Week 

THRIVE CHALLENGE

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

CORONA VIRUS UPDATE

Updated: Saturday, 4:47 pm

Our Ongoing Corona Virus Action Plan

“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.
  • THRIVE” Challenge — Enrollment is live all day Sunday!

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.

  • Monday

MONDAY

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

View this post on Instagram

@pritzmcpritzface PSC Bodyweight First, for Muscle: Max Push-Ups Max Bodyweight Squats Rest 2′ (x20 Min) —- Then, for Conditioning: 10 Lunge Jumps 20 Mountain Climbers (x2) 100m Run (x12 Minutes) PSC Weighted First, for Muscle: Max SA DB Floor Press (per side) Max Goblet Squats Rest 2′ (x20 Min) —- Then, for Conditioning: 10 Lunge Jumps 20 Mountain Climbers (x2) 100m Run (x12 Minutes) NO RUN OPTION Shorten Tier 2 to 8 minutes. Rotate back and forth as many rounds as possible between lunge jumps and mountain climbers.

A post shared by Performance360 (@performance360) on Mar 23, 2020 at 10:01am PDT

“GRASS ROOTS”

Format: First, Then

PSC Bodyweight

First, for Muscle:
Max Push-Ups
Max Bodyweight Squats
Rest 2′
(x20 Min)
—-
Then, for Conditioning:
10 Lunge Jumps
20 Mountain Climbers
(x2)
100m Run
(x12 Minutes)

PSC Weighted

First, for Muscle:
Max SA DB Floor Press (per side)
Max Goblet Squats
Rest 2′
(x20 Min)
—-
Then, for Conditioning:
10 Lunge Jumps
20 Mountain Climbers
(x2)
100m Run
(x12 Minutes)

NO RUN OPTION
Shorten Tier 2 to 8 minutes. Rotate back and forth as many rounds as possible between lunge jumps and mountain climbers.

  • Tuesday

TUESDAY

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

View this post on Instagram

Format: 20+ •• PSC Bodyweight For 20 Minutes: 10 Double Lunge Burpees 100m Run 5 Walking Planks 100m Run 10 Prone Rear Delt Raises Then, Focused Finisher: 100 Homemade Curls •• PSC Weighted For 20 Minutes: 10 Goblet Rev. Lunge 100m Run 10 SA Standing Rows (per side)
100m Run 10 Pull Through (total) Then, Focused Finisher: 100 Goblet Curls, or 100 DB Curls (per side) •• NO RUN OPTION Perform the three movements in your workout without the run in a circuit for 15 minutes. Once the 15 minutes are over, exit your condo, etc and perform one two-block run as fast as possible. Then, head back inside and perform the Focused Finisher.

A post shared by Performance360 (@performance360) on Mar 24, 2020 at 9:32am PDT

“GRASS ROOTS”

Format: 20+

PSC Bodyweight

For 20 Minutes:
10 Double Lunge Burpees
100m Run
5 Walking Planks
100m Run
10 Prone Rear Delt Raises

Then, Focused Finisher:
100 Homemade Curls

PSC Weighted

For 20 Minutes:
10 Goblet Rev. Lunge
100m Run
10 SA Standing Rows (per side)
100m Run
10 Pull Through (total)

Then, Focused Finisher:
100 Goblet Curls, or
100 DB Curls (per side)

NO RUN OPTION
Perform the three movements in your workout without the run in a circuit for 15 minutes. Once the 15 minutes are over, exit your condo, etc and perform one two-block run as fast as possible. Then, head back inside and perform the Focused Finisher.

  • Wednesday

WEDNESDAY

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

View this post on Instagram

@pritzmcpritzface PSC Bodyweight Complete Each Set Before Moving On 100 Bulgarian Split Squats 300m Run 5 x 40″ Plank 300m Run 100 Side Lunges (total) 300m Run 100 Shoulder Taps PSC Weighted All reps are total reps 100 Weighted Bulgarian Split Squats 300m SA Farmer Walk 100 SA Renegade Row 300m SA Farmer Walk 100 Weighted Side Lunges 300m SA Farmer Walk 100 Shoulder Taps

A post shared by Performance360 (@performance360) on Mar 25, 2020 at 10:00am PDT

“GRASS ROOTS”

Format: Giants

PSC Bodyweight

Complete Each Set Before Moving On
100 Bulgarian Split Squats
300m Run
5 x 40″ Plank
300m Run
100 Side Lunges (total)
300m Run
100 Shoulder Taps

PSC Weighted

All reps are total reps
100 Weighted Bulgarian Split Squats
300m SA Farmer Walk
100 SA Renegade Row
300m SA Farmer Walk
100 Weighted Side Lunges
300m SA Farmer Walk
100 Shoulder Taps

NO RUN OPTION
Sub the 300m run for either 2 minutes of high knees or 1′ farmer hold, per side.

  • Thursday

THURSDAY

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

View this post on Instagram

“GRASS ROOTS” Format: Rounds PSC Bodyweight For 10 Rounds As Fast as Possible 5/s Explosive Curtsy Lunges 20 Push-Up Pulses 10/s Side Plank Hip Drops 100m Run Finish: Max Burpees in 5 Minutes PSC Weighted For 10 Rounds As Fast as Possible 5/s Goblet Curtsy Lunges 10/s KB or DB Press 10/s Side Plank Hip Drops 100m Run Finish: Max Burpees in 5 Minutes NO RUN OPTION No run during the 10 rounds. Go faster and get less recovery.

A post shared by Performance360 (@performance360) on Mar 26, 2020 at 9:17am PDT

“GRASS ROOTS”

Format: Rounds

PSC Bodyweight

For 10 Rounds
As Fast as Possible
5/s Explosive Curtsy Lunges
20 Push-Up Pulses
10/s Side Plank Hip Drops
100m Run

Finish:
Max Burpees in 5 Minutes

PSC Weighted

For 10 Rounds
As Fast as Possible
5/s Goblet Curtsy Lunges
10/s KB or DB Press
10/s Side Plank Hip Drops
100m Run

Finish:
Max Burpees in 5 Minutes

NO RUN OPTION
No run during the 10 rounds. Go faster and get less recovery. 

  • Friday

FRIDAY

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

View this post on Instagram

PSC Bodyweight First, 10′ EMOM: 15 Squat Jumps Then: All reps are total reps 10 Sprinter Crunches 10 Side Plank Tap Overs 10 High Plank Reach Throughs (x6) Finish: 3 Block “Sprint” PSC Weighted First, 10′ EMOM: 10 RKB Swings or DB Snatch Then: 5/s Suitcase Deadlift 5/s SA Thruster 10/s Lawnmower Row (x6) Finish: 3 Block “Sprint”

A post shared by Performance360 (@performance360) on Mar 27, 2020 at 9:23am PDT

 

“GRASS ROOTS”

Format: Rounds

PSC Bodyweight

First, 10′ EMOM:
15 Squat Jumps

Then:
All reps are total reps
10 Sprinter Crunches
10 Side Plank Tap Overs
10 High Plank Reach Throughs
(x6)

Finish:
3 Block “Sprint”

PSC Weighted

First, 10′ EMOM:
10 RKB Swings or DB Snatch

Then:
5/s Suitcase Deadlift
5/s SA Thruster
10/s Lawnmower Row
(x6)

Finish:
3 Block “Sprint”

NO RUN OPTION
N/A

  • Saturday

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. Build on your time and tempo from the previous Saturday.

  • Sunday

SUNDAY

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

Performance3602022-02-27T13:45:12-08:00

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