“Grassroots” Resources

WHAT TO EXPECT WHEN CLASSES RESUME

**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:

4’ AMRAP:
10 Lunge Jumps
5 Sit-Ups

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 – 9:30 am.

–> Registration is required here.

Lunchtime Shirt Pick Up
Saturday, May 23rd: 9 – 10 am @ PB only

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.

YouTube Library
A growing library of over 175 movements presented by a P360 coach in 15 seconds or less.

P360 Playlists
To access all official P360 playlists for your workouts.

CORONA VIRUS UPDATE 

Updated: Wednesday, April 22nd

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

First:
Max Cyclist Squats (BW)
Max Push-Ups
Rest 2′
(x5)

Then, for Quality:
5/s Plyo Lunges
25 Plank Rotations
10 Pike Push-Ups
(x5)

PSC Weighted

First:
Max Cyclist Squats
10 Kneeling Curls
Rest 2′
(x5)

Then, for Quality:
5/s Gob. Rev. Lunge w/ Knee Drive
25 Plank Rotations
10 Overhead Press
(x5)

Bumper Plates
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

50 Lunge to Staggered Hinge
Run 400m
100 Glute Bridges
Run 400m
50 Sumo BW Squats
Run 400m
35 Burpees
Run 400m

PSC Weighted

50 H2H Swings or GTO
Run 400m
100 Weighted Glute Bridges
Run 400m
50 Pullovers
Run 400m
35/sd SL RDL + Row
Run 400m

Bumper Plates
All movements able to be performed with a bumper plate.

No Run Option
Sub 400m run with 1:30 of high knees

THURSDAY

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

“GRASS ROOTS”

PSC Bodyweight

First:
Max Pushup Pulses
15 Squat Jumps
Rest 2′
(x5)

Then, 10′ AMRAP
5/s Explosive Curtsy Lunge
5/s Sprinter Crunch
5/s Plyo Skaters
20 Mountain Climbers

PSC Weighted

First:
Max SA Bridge Press (/sd)
Max Lunge Pass Throughs
Rest 2′
(x5)

Then, 10′ AMRAP
5/s SA Hanging Side Lunge
5/s Sprinter Crunch
5/s Plyo Skaters
20 Mountain Climbers

Bumper Plates
-Replace SA Floor Press with Max Bridge Crush Press
-Replace Lunge Pass Throughs with Rotational Lunges

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

10:1
Bulgarian Split Squats (/sd)
Hollow Rocks
Lunge Ups
Quadruped Shoulder Taps
100m Run EOR

PSC Weighted

10:1
Goblet Squats
Hollow Rocks
Archer Row (/sd)
Push-Up Pulses
100m Run EOR

Bumper Plates
Replace Archer Row with High Plank Pull Through

No Run Option
Perform 5 burpees instead of a 100m run. 

SATURDAY

“GRASS ROOTS”

45’ AMRAP
1 Mile Run
40 Walking Lunges

If you finished on your 4th round and got to 26 lunges your score would be: 4.26

SUNDAY

Yoga: 9 am on Instagram Live