“Grassroots” Resources
**NEW** IG DIRTY CHALLENGE
Every week, we’ll play a game of social media tag with a different Dirty Challenge. You may perform the challenge at any point in the week voluntarily. When you do, post it and tag someone else in your video making them “it”. If you’re it, ya gotta do it. And then you tag someone else. Work hard, have some fun.
This week’s Dirty Challenge:
100 BW Squats for Time
RESOURCES
(*NEW*) Muscle Series
GVT inspired volume workouts to drive muscle growth.
Equipment Rental (Members Only)
Next equipment rental/swap: Saturday, May 23rd @ Pacific Beach, Bay Park, Ocean Beach. 9 – 9:30am.
–> Registration is required here.
Lunchtime Shirt Pick Up
We will be opening shirt pick-up windows from 12 – 12:30 everyday this week, Monday through Friday at PB.
Strength Series
9 exclusively strength focused workouts that require only a single heavy DB or KB.
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 UPDATE
Updated: Wednesday, April 22nd
MONDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
First:
Max Sumo BW Squats
Max SA Plank (2x per side)
Rest 2′
(x5)
—
Then, for Quality:
10 Pike Push-Ups
8/s Plyo Lunges
10 Pendulum Swings
(x5)
PSC Weighted
First:
Max Sumo Goblet Squats
Max Plank Row Iso Hold (2x per side)
Rest 2′
(x5)
Then, for Quality:
10 Overhead Press*
3/s SA FR Lunge Get Ups
2/s 3131 Tempo Russian Twists
(x5)
Bumper Plates
Replace Max Plank Row Iso Hold with Max Bridge Pullover.
Overhead Press → Perform 20 quickly if it is very light.
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
In a 25′ Flow:
5 Inchworms
5 Lying Back Press
(x2)
—
15 Push-Ups
3/s Reach Throughs
(x2)
—
5/s Curtsy to Side Lunge
5/s Shoulder Taps
(x2)
PSC Weighted
In a 25′ Flow:
8/s SA KB Row
3/s Half Kneeling Halo
(x2)
—
Max Plyo Push-Ups
6 Seated Ab Press
(x2)
—
5/s Weighted Side Lunge
3/s Half Kneeling Chops
(x2)
Bumper Plates
Replace SA KB Row with 15 Plate Curls.
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
10 x 10 Squat Jumps
Rest 60″ between sets
5 x 8 Pike or Plyo Push-Ups
Rest 60″ between sets
8 x 5 Burpees
Rest 30″ between sets
After the completion of all reps of each movement, run 800m.
PSC Weighted
10 x 10 Swings/GTO
Rest 60″ between sets
5 x 8 Pike or Plyo Push-Ups
Rest 60″ between sets
8 x 5 Burpees
Rest 30″ between sets
After the completion of all reps of each movement, run 800m.
Bumper Plates
All movements able to be performed with a bumper plate.
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 Lunge Hovers
Max Towel Rows (In, Out)
Rest 2′
(x5)
—
Then:
12-10-8-6-4
Curtsy Lunges (per side)
Household Curls
Hollow Rocks
PSC Weighted
First:
Max SA Sumo Deadlift
Max SA Floor Press (per side)
Rest 2′
(x6)
—
Then:
12-10-8-6-4
Goblet Split Squat Press
Goblet Curls
Hollow Rocks
Bumper Plates
All movements able to be performed with bumper plates.
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
First, Every 90” for 12’
1 Plyo Complex
—
Then, Every 30″ for 15′
A: 5/s Plyo Skaters
B: 5/s Plank Toe Touches
C: 4/s Household Pull Throughs
PSC Weighted
First, 12′ EMOM
A: 1/s DB Complex #4
B: 2 High Plank Complexes
—
Then, Every 30″ for 15′
A: 5/s Plyo Skaters
B: 3/s SA FR Squats
C: 4/s Pull Throughs
Bumper Plates
Replace DB Complex #4 with Bumper Complex #2
Replace SA Front Rack Squats with SA Overhead Reverse Lunges
No Run Option
N/A
SATURDAY
“GRASS ROOTS”
60’ Ruck Carry
Fill a backpack as heavy as you can make it and go on a 60’ ruck carry around your neighborhood or on a favorite trail. Track distance.
SUNDAY
Yoga: 9 am on Instagram Live
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