“Grassroots” Resources

CORONA VIRUS UPDATE (*NEW*)

Updated: Wednesday, April 22nd

Read Dave’s newest open letter to membership

RESOURCES

Equipment Rental (Members Only)
Every other Saturday 9 am at the following gyms: Pacific Beach, Bay Park, Ocean Beach

This week has ended, next swap will be Saturday, May 9th.

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.

MONDAY

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

“GRASS ROOTS”

PSC Bodyweight

20-18-16-14-12-10
BW Squats x 2
Pushup + Shoulder Taps
Plank Rotations

Finish:
100 Curls

PSC Weighted

20-18-16-14-12-10
Goblet Squats
SA Hollow Floor Press (per side)
Plank Rotations

Finish:
100 Curls

Bumper Plates
Replace SA Hollow Floor Press with Hollow 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

75/sd Lunge to Staggered Hinge
200m Run
75/sd Plyo Skaters
200m Run
75 Reverse Crunches
200m Run

PSC Weighted

75/sd SL RDL
200m Run
75/sd SA Quadruped Row
200m Run
75/sd Plyo Skaters
200m Run
Complete AFAP

Bumper Plates
Replace SA Quadruped Row with Quadruped Plate Pull Throughs.
(Like a high plank pull through but in quadruped position)

No Run Option
Replace 200m Run with 90″ Jumping Jacks

WEDNESDAY

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

“GRASS ROOTS”

PSC Bodyweight

First, Every 2′ Min.
25 Elevated Glute Bridges
10 Reach Throughs
(x8)

Then, for 10 Min AMRAP
10 Plank Toe Touches
30 High Knees
5 Squat Jumps
10 BW Russian Twists

PSC Weighted

First, Every 2′ Min.
10 Snatch / 10 Plate GTO / RKB Swing
15 BW Squat Pulses
(x8)

Then, for 10 Min AMRAP
5 Max Pike Push-Ups
5″/sd Plank Row Iso Hold

Bumper Plates
Replace Plank Row Iso Hold w/ 15” Hollow Hold.

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

For 20 Min:
3 Plyometric Complex
100m Run

PSC Weighted

For 20 Min:
3 DB, KB, or Bumper Complex
100m Run

Bumper Plates
All movements are bumper plate accessible.

No Run Option
Replace 100m Run with 20″ Plank

FRIDAY

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

“GRASS ROOTS”

PSC Bodyweight

3×7′

A:
5/s Explosive Curtsy Lunge
10 High Plank Kickouts

B:
5/s SA Plank Rotations
20 BW Squat Pulses

C:
5 Walking Planks
5/s Hip Drops

PSC Weighted

A:
20″ Weighted Wall Sit
20 Mountain Climbers

B:
5/s SA Devil’s Press
100m Run

C:

8/s H2H Swings
10/s Hip Drops

Bumper Plates
B: 5/s Ground to Shoulder instead of Devil’s Press.
C: 8 Thrusters instead of H2H Swings

No Run Option
Sub 30 High Knees for 100m Run in Letter B for PSC Weighted

SATURDAY

“GRASS ROOTS”

60′ AMRAP
1 Mile Run
50 Push-Ups
50 BW Squats
25 Burpees

SUNDAY

Yoga: 9 am on Instagram Live