“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

Read Dave’s newest 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

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