“Grassroots” Resources

EQUIPMENT SWAP

We’re doing a weekly equipment rental/swap every Saturday, 9 am – 9:30: PB, OB, BAY PARK.

Sign up here

Same rules:

— One person in the gym at a time.

— Keep strict 10-15’ of space.

— First come first serve.

— Active members only (no holds). If you do go on hold, you must return our equipment.

— Can rent (1) of whatever is available from: DB, KB, BUMPER.

— Great opportunity for first time rentals.

— Great opportunity to return something and exchange for a week or so.

— Maybe you want to check out a super heavy DB or KB and do some strength work for week, and exchange your lighter one. We’ll have some single serving strength workouts posted in the resources section next week that you can plug and play.

CURRENT INVENTORY:
—Tons of bumper plates of all sizes (all workouts contain bumper plate modifications)

—Limited DB and KB to 70#+

So far this has been a breeze. No crowds, no waits. In and out with clean, sanitary equipment and we’re gonna keep it that way.

We’ll be doing this swap every Saturday @ 9 at Bay Park, PB, and OB (not Crown Point). If you checked out at CP you can exchange or return at PB.

RESOURCES

Thrive Challenge
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
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

Read Dave’s open letter to membership.

MONDAY

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

“GRASS ROOTS”

PSC Bodyweight

2 Rounds:
80/40 Lunges (total)
80/40 Pike or Regular Push-Ups
80/40 Butterfly Sit-Ups
Complete a 400m Run after each
round

Finish:
25 Power Jumps

PSC Weighted

2 Rounds:
75/30 Weighted Lunges (total)
75/30 Pike or Regular Push-Ups
75/30 Archer Rows (total)
Complete a 400m Run after each
Round

Finish:
25 Power Jumps

Bumper Plates
Sub Plate Pull Throughs instead of Archer Rows

No Run Option
Sub 1:30 of jumping jacks for 400m run.

TUESDAY

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

“GRASS ROOTS”

PSC Bodyweight

40-30-20
Squat Jumps
Side Plank with Taps (per side)
Towel Rows (Inside) (Outside)
200m Run

PSC Weighted

30-20-15
SA Thruster (total)
Burpees
200m Run

Bumper Plates
Sub SA Thruster for Plate Thruster

No Run Option
Add a 4th round of 10 reps for both PSCs in lieu of a 200m run each round. 

WEDNESDAY

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

“GRASS ROOTS”

PSC Bodyweight

First, for Muscle.
Max SL Glute Bridges (per side)
Max Body Saw
Complete 1 set every 4 minutes for 20 min.

Then, for Conditioning.
10 Tuck Jumps
10 Rotational Frog Kicks
6 High Plank Reach Through
(x7 Rounds AFAP)

PSC Weighted

First, for Muscle.
Max Reverse Nordic Curls (Progression 1, 2, 3)
Max SA Floor Press
Complete 1 set every 4 minutes for 20 min.

Then, for Conditioning
10 RKB Swings / DB Snatch / Plate GTO
10 Rotational Frog Kicks
6 Tuck Jumps
(x7 Rounds AFAP)

Bumper Plates
Sub SA Floor Press for Max Crush Press

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.
10 Burpees
10 Lying Back Press
10 Plank Toe Touches
10 Curtsy to Side Lunge (total)
100m Run

Finish:
1 Mile Run

PSC Weighted

For 20 Min.
10 Lawnmower Rows (per side)
5 Plyo Push-Ups
10 Curls**
3/s Windmills

Finish:
1 Mile Run

**If your weight is light, do 10 curls per side. If it’s heavy, curl the device with both arms at the same time for 10 reps.

Bumper Plates
Sub 10 Lawnmower Row to 30 Bent Over Plate Rows

No Run Option
PSC Bodyweight: Remove the 100m run and perform 15 minutes of the circuit with less recovery.
-There is no sub for the mile. Unless you live in space or underground (lucky), go outside and run a mile. 

FRIDAY

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

“GRASS ROOTS”

PSC Bodyweight

First, 10′ EMOM
12 Push-Ups or
Max You Can Do Up to 12

Then, 3×3 Minutes:
Perform in a Continuous Flow
1 High Plank Complex
2 Squat to Lunge Pulses
2/s Stationary Side Lunges
Rest 1’ after the 3’ are up.

PSC Weighted

10′ EMOM
5/s SA OH Reverse Lunges

Then:
10-8-6-4-2
Goblet Squat Clean to Press
Kneeling Jumps
100m Run

Bumper Plates
N/A, all movements doable with a bumper plate.

No Run Option
PSC Weighted: Sub 40″ Plank for 100m Run

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

There will not be yoga on Easter Sunday. Happy holidays to those celebrating.