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.
- 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
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.
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