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This Week’s Training 3/30 – 4/5
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  • Corona Updates

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • Corona Updates

This Week 

THRIVE CHALLENGE

Did you miss enrollment last week? Not to worry, you can still get in on all of the training and nutrition progress.

Enroll here.

CORONA VIRUS UPDATE

Updated: Sunday, March 21st

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

PSC Bodyweight First, for Muscle Max Push-Ups Max Bodyweight Squats Rest 2′ (x20 Min) — Then, for Abs 60 Flutter Kicks 5/s SA Plank w/ Rotation 10/s Plank Toe Touches (x8 Min) **Perform high knees every time your abs need recovery until you can go again. PSC Weighted First: Max SA Floor Press (per side) Max Goblet Squats Rest 2′ (x20 Min) — Then: DB Complex (x8 Min)

A post shared by Performance360 (@performance360) on Mar 30, 2020 at 9:29am PDT

 

“GRASS ROOTS”

Format: First, Then

PSC Bodyweight

First, for Muscle
Max Push-Ups
Max Bodyweight Squats
Rest 2′
(x20 Min)
—
Then, for Abs
60 Flutter Kicks
5/s SA Plank w/ Rotation
10/s Plank Toe Touches
(x8 Min)
Perform high knees every time your abs need recovery until you can go again.

PSC Weighted

First:
Max SA Floor Press (per side)
Max Goblet Squats
Rest 2′
(x20 Min)
—
Then:
DB Complex
(x8 Min)

NO RUN OPTION
N/A

  • Tuesday

TUESDAY

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

View this post on Instagram

“GRASS ROOTS” Format: Pyramid PSC Bodyweight 10:1 Squat Jumps Plank Ups –> HSPU Progression Burpees 100m Run — Finisher: 1 Block Full Sprint PSC Weighted 10:1 RKB Swing or DB Snatch (total) SA Suitcase Deadlifts (per side) Burpees 100m Run — Finisher: 1 Block Full Sprint NO RUN OPTION 12:1 instead of 10:1, so you are replacing the run with more movement volume.

A post shared by Performance360 (@performance360) on Mar 31, 2020 at 9:18am PDT

“GRASS ROOTS”

Format: Pyramid

PSC Bodyweight

10:1
Squat Jumps
Plank Ups –> HSPU Progression
Burpees
100m Run
—
Finisher:
1 Block Full Sprint

PSC Weighted

10:1
RKB Swing or DB Snatch (total)
SA Suitcase Deadlifts (per side)
Burpees
100m Run
—
Finisher:
1 Block Full Sprint

NO RUN OPTION
12:1 instead of 10:1, so you are replacing the run with more movement volume. 

  • Wednesday

WEDNESDAY

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

View this post on Instagram

Format: Densities PSC Bodyweight 3×7’/2’ (work for 7 minutes, rest for 2 minutes at each station) A: 5/s Plyo Lunges 20 Mountain Climbers — B: 50 Glute Bridges 100m Run — C: 5/s Curtsy to Side Lunge (per side) 30” Plank PSC Weighted 3×7’/2’ (work for 7 minutes, rest for 2 minutes at each station) A: 5/s Weighted Side Lunges 20 Mountain Climbers — B: 5/s SA Devil’s Press 100m Run — C: 10/s H2H Swings 5/s SA Thrusters NO RUN OPTION Sub 100m run for either 5 burpees or 100 high knees

A post shared by Performance360 (@performance360) on Apr 1, 2020 at 9:29am PDT

“GRASS ROOTS”

Format: Densities

PSC Bodyweight

3×7’/2’

A:
5/s Plyo Lunges
20 Mountain Climbers
—
B:
50 Glute Bridges
100m Run
—
C:
5/s Curtsy to Side Lunge (per side)
30” Plank

PSC Weighted

3×7’/2’

A:
5/s Weighted Side Lunges
20 Mountain Climbers
—
B:
5/s SA Devil’s Press
100m Run
—
C:
10/s H2H Swings
5/s SA Thrusters

NO RUN OPTION
Sub 100m run for either 5 burpees or 100 high knees

  • 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: 20+ PSC Bodyweight For 20 Minutes: Max Triceps Pushups Max Rotational Frog Kicks Max Split Squats Max Body Saw 100m Run — Finisher 100 Presses (per side) PSC Weighted For 20 Minutes: Max Goblet Split Squats Max Rotational Frog Kicks Max SA Renegade Rows Max Seated Ab Press 200m Run — Finisher 60 SA Press (per side) NO RUN OPTION Sub 100m run for 1′ active recovery.

A post shared by Performance360 (@performance360) on Apr 2, 2020 at 9:22am PDT

“GRASS ROOTS”

Format: 20+

PSC Bodyweight

For 20 Minutes:
Max Triceps Pushups
Max Rotational Frog Kicks
Max Split Squats
Max Body Saw
100m Run
—
Finisher
100 Presses (per side)

PSC Weighted

For 20 Minutes:
Max Goblet Split Squats
Max Rotational Frog Kicks
Max SA Renegade Rows
Max Seated Ab Press
200m Run
—
Finisher
60 SA Press (per side)

NO RUN OPTION
Sub 100m run for 1′ active recovery.

  • Friday

FRIDAY

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

View this post on Instagram

Format: Deck of Cards PSC Bodyweight A – 3: 10 Towel “Ring Rows” 4 – 6: 10 Lunge to Staggered Hinge 7 – 9: 10 Hollow Rocks 10 – Q: 10 BW Renegade Rows K: 15 Burpees PSC Weighted A – 3: 50 Weighted Glute Bridge 4 – 6: 10 SA RDL (total) 7 – 9: 10 DB/KB Rotational Sit-Ups (total) 10 – Q: 10 SA Rows (per side) K: 15 Burpees NO RUN OPTION N/A

A post shared by Performance360 (@performance360) on Apr 3, 2020 at 10:06am PDT

“GRASS ROOTS”

Format: Deck of Cards

PSC Bodyweight

A – 3: 10 Towel “Ring Rows (Outside) (Inside)
4 – 6: 10 Lunge to Staggered Hinge
7 – 9: 10 Hollow Rocks
10 – Q: 10 BW Renegade Rows
K: 15 Burpees

PSC Weighted

A – 3: 50 Weighted Glute Bridge
4 – 6: 10 SA RDL (total)
7 – 9: 10 DB/KB Rotational Sit-Ups (total)
10 – Q: 10 SA Rows (per side)
K: 15 Burpees

NO RUN OPTION
N/A

  • Saturday

SATURDAY

“GRASS ROOTS”

Both Options:

Tempo Run around neighborhood, increase from previous weeks

  • Sunday

SUNDAY

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

Mark Highsmith2022-02-27T13:45:16-08:00

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