On Saturday, Nov 3rd, let’s play! We will hold Leaderboard Day, which will be a loose format competition day where athletes can do one, two, or three workouts at a chance to get on the Leaderboard — or to find a personal PR. After the workouts, there will be a Bondsy-Q! Even though Bonds just completed his biggest athletic endeavor to date, he’s ready to cook his famous food for us! Suggested donation is $10 for the Bondsy-Q or $20 for the Bondsy-Q and the rest will go towards a donation to the Westside Food Bank as they get ready for Thanksgiving.

Vote for the classic workouts you want to see on Leaderboard Day. You have up to three votes. Cast your vote by placing your initials next to the workouts on the sheet on the whiteboard in the main gym.


Friday’s Workout
Practice

A) Bench
PEAK 5X5 @ 80%
BASE 5X8 BY FEEL


B) 5 cycles FQL
3 BB Push press
2 Jerks
8 FR lunges

C) Reflection

D) AMRAP 4
Team shuttle run relay
(teams of 3 or 4)
accumulate as many shuttles as you can

Saturday’s Workout

FT
Alternating Between
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Deadlifts (225/155)

Monday’s Workout
Practice

A) SUMO DL
PEAK: 3 x 3 @ 90%
BASE: 5×4 (by feel)

Mobiity Intermission
– Scaps & Lats

B) AMRAP 15
Partner Up :90 :90
1 working at a time
10 Ring Push ups
10 DB OH Squats (35/25)
10 Pull Ups

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