“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.
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
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.
WEDNESDAY
Live Virtual Walkthrough Time: 9 am here
Then, Posted and Accessible Here: P360 Online Classroom + IGTV Page
“GRASS ROOTS”
PSC Bodyweight
20-18-16-14-12-10
Curtsy to Side Lunge (total)
Dips
Side Plank Sprinter Crunches (total)
Finish:
50 Lying Back Press
PSC Weighted
20-18-16-14-12-10
Rotational Lunge (total)
Lawnmower Row (total)
Bridge Pullover
Finish:
30 ‘3131’ Tempo Curls
Bumper Plates
Replace Standing SA Row with 2x Bent Over Rows each round.
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
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
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