MONDAY

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

“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

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

“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

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

“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

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

“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

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

“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

“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

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