“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:

5’ Max Rounds of:
3 Burpees
5 Squat Jumps

RESOURCES

Equipment Rental (Members Only)
Next equipment rental/swap: This Saturday, May 9th @ Pacific Beach, Bay Park, Ocean Beach. 9 – 9:30am.

–> Registration is required here.

Shirt Pick Up

Grassroots shirt pick up Saturday from 9:30 – 10:30a at PB only, for those who pre ordered. Thank you so much again to all who purchased!

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, for Strength & Muscle.
Max Elevated Glute Bridges
Max Push-Up Pulses
Rest 2′
(x5)

Then, for Conditioning.
10 Lunge Jumps
20 Mountain Climbers
(x2)
100m Run
(x12 Minutes)

PSC Weighted

First, for Strength & Muscle.
Max SA Bridge Press
Max Goblet Squat Pulses
Rest 2′
(x5)

Then, for Conditioning.
10 Goblet Lunges
20 Mountain Climbers
(x2)
100m Run
(x12 Minutes)

Bumper Plates
Replace SA Bridge Press with Bridge Pullover

No Run Option
Replace 100m Run with 20″/sd Side Plank

TUESDAY

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

“GRASS ROOTS”

PSC Bodyweight

3×7′ / 90”

A:
5 Pike Push-Ups
20 High Knees
10 Plyo Skaters

B:
10 Squat Jumps
100m Run

C:
10/s Plank Toe Touches
5 Body Saw
10 Floor Wipers

PSC Weighted

A:
5 Pike Push-Ups
20 High Knees
10 Plyo Skaters

B:
5/s Thrusters
100m Run

C:
8/s H2H Swings
10 Floor Wipers

Bumper Plates
Replace H2H Swings with 5/s Ground to Shoulder

No Run Option
Replace 100m Run with 60 Flutter Kicks.

THURSDAY

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

“GRASS ROOTS”

PSC Bodyweight

Pick One and Perform 100 per side
Plyo Lunges
Lunge to Staggered Hinge
Get Up Lunges
–Rest 5’—
Then:
Max BW Squats in 5′
—Rest 5’’—
Then:
Max Push-Ups in 5′

PSC Weighted

Pick One and Perform 100
Plate GTO
RKB Swing
DB Snatch (total)
—Rest 5’’—
Then:
Max BW Squats in 5′
—Rest 5’’—
Then:
Max Push-Ups in 5′

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

24′ EMOM
A: 5/s Explosive Side Lunge
B: 12/s Quadruped Shoulder Taps
C: 8 Burpees

PSC Weighted

24′ EMOM
A: 5/s SA FR Side Lunge
B: 5/s Seated SA DB Press
C: 5/s Rotational Deadlift

Bumper Plates
–Replace SA Front Rack Lunge w/ just holding the weight.
–Replace SA Quadruped Row w/ 8/s Quadruped Pull Throughs
–Perform the Rotational Deadlifts with a pinch grip.

No Run Option
N/A

SATURDAY

“GRASS ROOTS”

50′ AMRAP
1 Mile Run
30 Squat Jumps
30 Plyo Push-Ups
30 Butterfly Sit-Ups

Track Rounds

If you finished on your 5th round and got to 26 sit ups your score would be: 5.326

5 rounds
3rd movement
26 reps

SUNDAY

Yoga: 9 am on Instagram Live