“Grassroots” Resources
RESOURCES
Equipment Rental (Members Only)
Every Saturday 9 am at the following gyms: Pacific Beach, Bay Park, Ocean Beach
(NEW) “Grassroots” Strength Series
Exclusively strength focused workouts.
Thrive Challenge (Members Only)
Did you miss enrollment? Not to worry, you can still get in on all of the training and nutrition progress.
Virtual Walkthroughs
Complete instruction around the day’s “Grassroots” PSCs everyday @ 9 am presented by a P360 coach.
Online Classroom (Members Only)
Updated multiple times per day by different coaches with movement instruction, nutrition advice, and ways to stay healthy and fit while following our “Grassroots.” programming.
“Grassroots” Blog
Updated multiple times per week with content centered around “Grassroots” programming and nutrition.
Latest: “How to Make Your Weights Heavier or Lighter”
YouTube Library
A growing library of over 75 movements presented by a P360 coach in ten seconds or less.
P360 Playlists
To access all official P360 playlists for your workouts.
CORONA VIRUS OPERATIONAL UPDATES
Updated: Sunday, March 21st
MONDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
Dirty30
Complete as many rounds as possible.
10 BW Squats
10 Push-Ups
10 Sit-Ups
(x20 Min)
PSC Weighted
AMRAP
10 Goblet Squats
8 Plyo Push-Ups or Max /sd SA Floor Press
10 Hollow Rocks
(x20 Min)
Bumper Plates
Replace SA Floor Press with Crush Press
No Run Option
N/A
TUESDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
10:1
Bulgarian Split Squat (per side)
Plank Toe Touches (per side)
Lateral Hops (per side)
PSC Weighted
10:1
Goblet Bulgarian Split Squats (per side)
Archer Rows (per side)
Then:
300 Lateral Hops
Bumper Plates
Replace Archer Rows with Bent Over Plate Row at 2x the prescribed reps each round.
No Run Option
N/A
WEDNESDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
24′ EMOM
1: 8/s Explosive Curtsy Lunges
2: 15 Plyometric Rotations (total)
3: 15 Sprinter Crunches (total)
PSC Weighted
24′ EMOM
1: 6/s SA Front Rack Curtsy Lunge
2: 10 Floor Wipers
3: 8/s SA Renegade Rows
Bumper Plates
Replace SA Renegade Rows with 8 Curl to Triceps Extension
No Run Option
N/A
THURSDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
First:
Max Squat “Sticking Point” Hold
Max Push-Up “Sticking Point” Hold
Rest 60″
(x6)
—
Then, Choose:
Outdoor: 10 Minutes of Walking Lunges
Indoor: 10 Total Minutes of Wall Sits
PSC Weighted
First:
Max Goblet Squat “Sticking Point” Hold
Max Push-Up “Sticking Point” Hold
Rest 60″
(x5)
—
Then, Choose:
Outdoor: 10 Minutes of Weighted Walking Lunges
Indoor: 10 Total Minutes of Weighted Wall Sits
Bumper Plates
All movements are bumper plate accessible.
No Run Option
N/A
FRIDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
3×5’/3′ Rest
A: 5 Burpees + 5 Plyo Skaters
B: 5 Squat Jumps + 1 Inchworm Push-Up
C: 5 Tuck Jumps + 30 Flutter Kicks
PSC Weighted
3×5’/3′ Rest
A: 5 Burpees + 5 Pike Pushups
B: 10 RKB Swings / DB Snatch / Plate GTO + 30 Weighted Flutter Kicks
C: Max DB Complex
Bumper Plates
Replace C: Max DB Complex with Bumper Plate Hell Trots
No Run Option
N/A
SATURDAY
“GRASS ROOTS”
Both Options:
Perform a 2-4 mile interval run around your neighborhood. Alternate between periods of sprints and periods of slow jogging.
What We’re Aiming For:
- Longer periods at top speed
- Shorter recovery periods
- Increased overall distance, or
- Shorter overall time if you’re recording
SUNDAY
Yoga: 9 am on Instagram Live
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