Skip to content
Performance360 | Strength & Conditioning Gym Logo Performance360 | Strength & Conditioning Gym Logo Performance360 | Strength & Conditioning Gym Logo
  • START HERE
  • WHY P360 WORKS
  • LOCATIONS+
    • SAN DIEGO+
      • Pacific Beach
      • Ocean Beach
      • Bay Park
      • Oceanside
      • Miramar
      • La Mesa
      • Imperial Beach (Oct. 2023)
      • North Park (Coming Soon)
      • San Marcos (Coming Soon)
    • DENVER
  • SHOP
  • OWN A P360
  • START HERE
  • WHY P360 WORKS
  • LOCATIONS+
    • SAN DIEGO+
      • Pacific Beach
      • Ocean Beach
      • Bay Park
      • Oceanside
      • Miramar
      • La Mesa
      • Imperial Beach (Oct. 2023)
      • North Park (Coming Soon)
      • San Marcos (Coming Soon)
    • DENVER
  • SHOP
  • OWN A P360
Previous Next
This Week’s Training 4/6 – 4/12
  • View Larger Image
  • Grassroots Resources

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • Grassroots Resources

“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

MONDAY

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

View this post on Instagram

“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.

A post shared by Performance360 (@performance360) on Apr 6, 2020 at 9:41am PDT

“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

TUESDAY

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

View this post on Instagram

“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.

A post shared by Performance360 (@performance360) on Apr 7, 2020 at 9:17am PDT

“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

WEDNESDAY

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

View this post on Instagram

“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 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

A post shared by Performance360 (@performance360) on Apr 8, 2020 at 9:36am PDT

“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

THURSDAY

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

View this post on Instagram

“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.

A post shared by Performance360 (@performance360) on Apr 9, 2020 at 9:21am PDT

“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

FRIDAY

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

View this post on Instagram

“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

A post shared by Performance360 (@performance360) on Apr 10, 2020 at 9:33am PDT

“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

SATURDAY

“GRASS ROOTS”

View this post on Instagram

Morning, fam. We’re alternating between slow and high intensities on a 2-3 mile run. It’s a beautiful day to drive some great physical adaptations!

A post shared by Performance360 (@performance360) on Mar 21, 2020 at 10:10am PDT

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

SUNDAY

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

Performance3602022-02-27T13:45:17-08:00

Share This Story, Choose Your Platform!

FacebookTwitterRedditLinkedInTumblrPinterestEmail

Related Posts

This Week’s Training
This Week’s Training
Gallery

This Week’s Training

October 16th, 2022
This Week’s Training (9/5 – 9/11)
This Week’s Training (9/5 – 9/11)
Gallery

This Week’s Training (9/5 – 9/11)

September 4th, 2022
This Week’s Training (8/29 – 9/4)
This Week’s Training (8/29 – 9/4)
Gallery

This Week’s Training (8/29 – 9/4)

August 28th, 2022
This Week’s Training (8/22 – 8/28)
This Week’s Training (8/22 – 8/28)
Gallery

This Week’s Training (8/22 – 8/28)

August 21st, 2022
This Week’s Training (8/15 – 8/21)
This Week’s Training (8/15 – 8/21)
Gallery

This Week’s Training (8/15 – 8/21)

August 14th, 2022

Leave A Comment Cancel reply

You must be logged in to post a comment.

Article Categories:

  • #BecomeMore Mindset (28)
  • All Articles (663)
  • Archived Workouts (498)
  • Daily Workout Blog (667)
  • Featured Articles (15)
  • Franchising 101 (21)
  • GRASSROOTS (11)
  • Member Success Spotlight (31)
  • News & Announcements (4)
  • Nutrition (29)
  • Program Design & Theory (56)
  • Recent Posts (137)
  • Today's Workout (1,090)
  • Training Expertise (154)
  • Uncategorized (275)
  • videos (1)
  • Other Services+
    • Personal Training
    • Nutrition Coaching
  • Contact Us
  • #BecomeMore Blog
  • Pro Shop
  • We’re Hiring
  • Business Partnerships & Space Rentals
Update Payment Method
Membership Changes
Terms & Conditions
Privacy Policy
Franchise Disclaimer

Performance360 Pacific Beach
4515 Gresham Street
San Diego, CA 92109
——-
(619) 800-2774
Click Here for Directions

Performance360 Denver
1943 S. Broadway
Denver, CO, 80210
——-
(720) 924-9636
Click here for directions

Performance360 La Mesa
8011 University Ave
Ste. C-1
La Mesa, CA 91942
——-
(619) 500-4031
Click here for directions

Performance360 Ocean Beach
1931 Bacon Street
San Diego, CA 92107
——-
(619) 272-6023
Click Here for Directions

Performance360 Oceanside
601 Oceanside Blvd.
Oceanside, CA 92054
——-
(619) 937-2959
Click Here for Directions

Performance360 Imperial Beach
222 Palm Ave.
Imperial Beach, CA 91932
——-
(619) 333-6402
Click Here for Directions

Performance360 Bay Park
1221 W. Morena Blvd
San Diego, CA 92110
——-
(619) 378-0303
Click Here for Directions

Performance360 Miramar
9232 Miramar Road
San Diego, CA 92126
——-
(619) 701-6803
Click Here for Directions

Copyright 2010 - 2023 Performance360
FacebookTwitterYouTubeInstagram
Page load link
Go to Top