Mon Tue Wed Thu fri Sat Sun

SCHEDULE

Strength A Back Deadlift Back Back Strict

Squat Squat Squat Press

Oly/Strength B DB Snatch Clean

Bench

Conditioning WOD WOD

Bitch Work on on on on on

Extra G/S C/G/S C/G/S G/S G&S

START
TeamRichey

2018 Cycle 1 Test Week Day 1

1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
10 Dumbbell Push Press
10 Dumbbell Box Step Ups
10 Calories on Bike
2. Strength
Find a 1RM Strict Press
3. Oly
Find a 1RM Front Squat
4. Conditioning
5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
5 D-Ball over Shoulder 150/100lbs
Rest :90
Score is fastest and slowest time
5. Bitch Work
Row 2k
6. Gymnastics Accessory
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary.
TeamRichey 1254
2018 Cycle 1 Test Week Day 2
1. Warm-up
Slow 10 Minute Row
Then
Steady through
30 Dumbbell Snatch 50/35lbs
20 Toes to Bar
10 Burpees over Rower
2. Oly
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
155/105lbs
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets.
3. Conditioning
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs
4. Bitch Work
Run 10k
5. Gymnastics Accessory
AMRAP 5 Minutes
Max Sets of 3 Strict HSPU
Score is number of Unbroken sets of 3 completed.
6. Strength Accessory
3 Rounds:
Max Effort Front D-Ball Holds
150/100lbs
Rest as needed between efforts
Scores are best single effort and total time across all 3 holds.
TeamRichey 1255
We are often asked why we don’t front squat often in our strength work. The countless HUGE PRs we
have seen you all post answer that question emphatically. Here is our good friend Thomas Wu with a
good looking 15 pound PR. We are very impressed with the results thus far in our 2018 assessment
period and are really looking forward to seeing what our TeamRichey family can accomplish this year.
Keep up the great work!

2018 Cycle 1 Test Week Day 3

1. Warm-up
Floss Achilles/Calves
Then
3 Steady Rounds:
15 Push Ups
10 Strict Pull Ups
Run 200m
2. Oly
Find a 5RM Bench Press
3. Conditioning
3 Rounds
Run 800m
25 Toes to Bar
10 Power Cleans 205/145lbs
4. Bitch Work
Bike 100 Calories
5. Gymnastics Accessory
For Time:
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb
TeamRichey 1256
No matter what is listed on the blog each piece demands 100% intensity to get better. There is no better
way to set up for that than the 2018 Assessment Period. Prepare mentally and physically for each piece,
no excuses. Then go at it with everything you have so that you know exactly where you stand and how
much work you need to do this season. Here is Nick Blum crushing the legless rope climb interval from
TeamRichey #1255. Great work!
2018 Cycle 1 Test Week Day 4
1. Warm-up
Slow 10 Minute Bike
Then
Steady Through
20 Empty Bar Overhead Squats
20 Box Jumps
10 Chest to Bar Pull Ups
2. Oly
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap
3. Conditioning
16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups
4. Bitch Work
100 Bar Facing Burpees
5. Strength Accessory
3 Rounds:
Max Effort Overhead Sandbag Hold
80/50lbs
Rest as needed between efforts
Scores are longest and shortest efforts.
TEAMRICHEY 1257
There a lot of great things happening down at Lonestar CrossFit in London, England. Here is Giovanni
Contreras getting after the max touch and go clean and jerks.
2018 Cycle 1 Test Week Day 5
1. Warm-up
Floss Quads
(Just above the knee)
Then
4 Steady Rounds:
8 Empty Bar Thrusters
Run 100m
2. Oly
Find 1RM Jerk from Rack or Blocks
3. Conditioning
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups
4. Bitch Work
Shuttle Sprints
For Time
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
4-5 Attempts to find fastest time
Rest as needed between efforts.
5. Gymnastics Accessory
3 Rounds:
Strict Ring Dips
1-2-3-4-etc
Complete 1 Strict Ring Dips
Rest :30
Complete 2 Strict Ring Dips
Rest :30
Continue on until a set is failed
Rest 5:00 and repeat 2 more times starting from 1 rep
Scores are total reps in the best and worst rounds.
6. Strength Accessory
Max Distance Farmer’s Carry in 4 Minutes
70/53lb KB in each hand.
TEAMRICHEY 1258
We see you guys out there crushing The 2018 Assessment Period. We are rewarding your hard work by
doing a little hard work of our own. We spent a lot of time making sure these shorts would be your favorite
workout shorts. We believe you’ll be doing the bull dance, feeling the Flow, working it.
2018 Cycle 1 Test Week Day 6
1. Warm-up
Floss Elbows
Then
3 Steady Rounds:
12 Goblet Squats
24 Calorie Row
2. Oly
Find a 1RM Back Squat
3. Conditioning
“Fight Gone Bad”
3 Rounds:
1:00 Wallballs 20/14lbs
1:00 Sumo DLHP 75/55lbs
1:00 Box Jumps 20/16″
1:00 Push Press 75/55lbs
1:00 Row for Calories
1:00 Rest
4. Bitch Work
Row 5k
5. Gymnastics Accessory
AMRAP 5 Minutes:
Max Sets of 4 Strict Pull Ups
Score is number of Unbroken sets of 4 completed.
TEAMRICHEY 1259
Remote Coaching athlete Matt Wahl has been working with us for a while. He has always struggled with
his squatting and made a huge commitment to prioritizing it. When he started he could barely squat 335
pounds and only slightly if at all below parallel. Here he is hitting his longtime goal with a 405 lb back
squat. Great work bud!
2018 Cycle 1 Test Week Day 7
1. Warm-up
Slow 10 Minute Run
Then
Steady through
10 Squat Cleans 95/65lbs
10 Push Press 95/65lbs
20 Walking Lunge Steps
2. Oly
EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk 225/155lbs
Add 10/5lbs each minute
(Both movements in same minute)
3. Conditioning
AMRAP 15 Minutes
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories
4. Bitch Work
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Sets of Double Unders
You must stop and reset each set
If you fail a set, you must start that set over and complete it before moving on.
5. Strength Accessory
Dumbbell Overhead Squat
3 Attempts for a Max Set on each arm 70/50lbs
Rest as needed
Scores are best set on R-Arm and L-Arm.
TEAMRICHEY 1260
We love our garage TeamRichey. Here is Dana Bird with an awesome home set-up and a little
improvisation getting after the Met-Con from TEAMRICHEY# 1259. It goes to show that whether you
have all the equipment or not, all it really takes is the desire to get the work done.
2018 Cycle 1 Test Week Day 8
1. Warm-up
Floss Wrists
Then
3 Steady Rounds:
10 Banded Good Mornings
:20 HS Hold
10 Calorie Bike
2. Oly
Find 1RM Power Clean
3. Conditioning
“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Ups
4. Bitch Work
Run 1 Mile
5. Gymnastics Accessory
TeamRichey Muscle Up Test
1-2-3-4-5-6-7-6-5-4-3-2-1
(not for faint of heart)
or
1-2-3-4-5-6-5-4-3-2-1 (scaled)
For Time – Unbroken
TEAMRICHEY 1261
As the 2018 Assessment Period keeps rolling along, it is clear that you TeamRichey mean business.
Team TeamRichey athlete Jordan Cook is out to show that he is willing to give everything to getting back
on top. Here he is with a 1:40 Diane. Did anyone out there beat him?
2018 Cycle 1 Test Week Day 9
1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Snatch Balance 95/65lbs
20 Box Jumps
10 Chest to Bar Pull Ups
2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
3. Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target
4. Bitch Work
TeamRichey Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row
5. Strength Accessory
Sotts Press Ladder
EMOM until failure
3 Reps from behind the neck
45/35lbs
Add 10/5lbs until failure
TEAMRICHEY 1262
2018 Cycle 1 Test Week Day 10
1. Warm-up
Floss Shoulders
Then
4 Steady Rounds:
10 Kettlebell Taters 53/35lbs
Run 100m
2. Strength
Find a 3RM Deadlift
3. Conditioning
“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips
4. Bitch Work
3 Rounds:
Sprint 400m
Rest as needed
2 Rounds:
Run 400m w/ 80/50lb Sandbag
Rest as needed
Scores are best 400m and best 400m with Sandbag
5. Gymnastics Accessory
AMRAP 7 Minutes
15 Chest to Bar
(In Sets of 5)
Run 100m
(50m out and back)
2018 Cycle 1 Week 1 Day 1

TEAMRICHEY 1263
2018 Cycle 1 Training starts NOW! The boys from HQ break it down for you. If you are serious about
laying the foundation for a successful 2018, do not miss the podcast.
We are looking forward to seeing all of you TeamRichey crushing 2018.
1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
10 Dumbbell Push Press
10 Dumbbell Box Step Ups
Row 250m
2A. Strength
Back Squat
5×5 @70%
2B. Strength
Dumbbell Bench Press
Neutral Grip
5×10
3. Conditioning
Every 3 Minutes for 15 Minutes
15 Chest to Bar
15 Box Jump Overs 24/20″
10 Clean and Jerk 155/105lbs
4. Bitch Work
10 Rounds:
Row 500/400m
Rest :60
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Gymnastics Accessory
Strict Ring Dips
3×6
4×5
5×4
Rest as needed between all 12 sets
6. Strength Accessory
5 Rounds:
100′ Farmers Carry
Unbroken AHAP
Rest as needed
TEAMRICHEY 1264
2018 Cycle 1 Week 1 Day 2
1. Warm-up
Slow 10 Minute Bike
Then
Steady through
30 AB Mat Sit Ups
20 Banded Good Mornings
20 Light Dumbbell Overhead Squat
2. Strength
Deadlift
3×3
3. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
4. Bitch Work
Every 2 Minutes for 20 Minutes
Bike 15/9 Calories
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Conditioning
AMRAP 10 Minutes:
12 Toes to Bar
8 Dumbbell Thrusters 50/35lbs
6 Muscle Ups
6. Gymnastics Accessory
Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:20 On :40 Off
7. Strength Accessory
Weighted Pistols
6×10
Perform 10 Reps on same leg, switch legs each set (3 sets per leg)
TEAMRICHEY 1265
2018 Cycle 1 Week 1 Day 3
1. Warm-up
Floss Achilles/Calves
Then
3 Steady Rounds:
15 Push Ups
10 Goblet Squats
Run 200m
2. Strength
Back Squat
4×4 @80%
3. Bitch Work
4 Rounds:
Run 1 Mile
Rest as needed.
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees
5. Gymnastics Accessory
Strict Pull Ups
7×5
Control the decent each rep.
6. Strength Accessory
Box Jumps
Work up to Tall Box Jump, then complete 6×3 @80%+
TEAMRICHEY 1266
We have quite a nice little Met-Con on the menu for TEAMRICHEY #1266. Seth and Drew sit down for a
round table discussion of the training piece to help you get the most out of it. Good luck!
2018 Cycle 1 Week 1 Day 4
1. Warm-up
Slow 10 Minute Ski
Then
Steady Through
20 Empty Bar Overhead Squats
20 Kettlebell Swings
20 Burpees to 6″ Target
2. Strength
Back Squat
3×3 @85%
3. Conditioning
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch
(either hang snatch or push this TnG)
4. Bitch Work
7 Rounds:
Run 100m
Walk back to start slow for rest.
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Gymnastics Accessory
Push Ups
20×5
Each set of 5 must be Unbroken.
6. Strength Accessory
Romanian Deadlifts
4×12
Increase weight slightly each set.
TEAMRICHEY 1267
2018 Cycle 1 Week 1 Day 5
Saturdays are the one day per week in Cycle 1 where all pieces are mandatory. They are listed in
the recommended order.
1. Warm-up
Floss Quads
(Just above the knee)
Then
3 Steady Rounds:
15 Light Push Press
Run 200m
2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS
4. Bitch Work
Row 200/150 Calories
:20 Sprint
:40 Slow
5a. Gymnastics Accessory
Kipping Ring Dips
6×10
Rest as needed
5b. Strength Accessory
Weighted Hip Extensions
4×15
Rest as needed
2018 Cycle 1 Week 2 Day 1

TEAMRICHEY 1268
1. Warm-up
Floss Elbows
Then
4 Steady Rounds:
10 Goblet Squats
20 Calorie Row
2A. Strength
Back Squat
5×5 @72.5%
2B. Strength
Press Grip Bench Press
5×5 @ 80%+ of 5RM
3. Conditioning
AMRAP 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs
4. Bitch Work
8 Rounds:
Bike 2/1.5k
Rest :60
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
Strict Toes to Bar
8×4
Rest as needed.
5b. Strength Accessory
Waiter Walks
100m x 6
70/50lbs or More
(3 each arm)
Rest as needed.
TEAMRICHEY 1269
Cycle 1 is about choices. You can choose to put your lifting under a microscope and make drastic
improvements. Or you can just try to go heavy, neglect the little things, and end up getting left behind.
Austin and Max go through an OLY session to show you what it should look like.
2018 Cycle 1 Week 2 Day 2
1. Warm-up
Slow 10 Minute Run
Then
Steady through
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
20 Calorie Bike
2. Strength
Deadlift
4×2
3. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.
4. Bitch Work
6 Rounds:
Row 25/20 Calories
Rest 2:00
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Conditioning
4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders
6a. Gymnastics Accessory
Strict Handstand Push Ups
10×5
Unbroken Sets
If it’s too easy, add a very slight deficit.
6b. Strength Accessory
Seated Dumbbell Press
4×10 AHAP
TEAMRICHEY 1270
We are back with another Round Table Discussion. Drew and Matt discuss the best way to approach the
Bitch Work for TEAMRICHEY #1270.
2018 Cycle 1 Week 2 Day 3
1. Warm-up
Floss Wrists
Then
3 Steady Rounds
10 Kettlebell Taters
:20 Handstand Hold
5 Strict Chest to Bar
2. Strength
Back Squat
4×4 @82.5%
3. Bitch Work
30 Minute Steady Run
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
3 Rounds
30/18 Calories on Bike
20 Dumbbell Snatch 70/50lbs
30 Pull Ups
5. Gymnastics Accessory
Handstand Walk
40’x 7
As fast as possible
Rest as needed
6. Strength Accessory
Dumbbell Front Rack Lateral Squats
5×10
Alternate sides each rep
TEAMRICHEY 1271
2018 Cycle 1 Week 2 Day 4
1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit
2. Strength
Back Squat
3×3 @87.5%
3. Bitch Work
8 Rounds:
Ski 200m
Rest 2:00
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
AMRAP 20 Minutes
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups
5a. Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities
5b. Strength Accessory
Good Mornings
3×20 @95/65lbs
Rest as needed
TEAMRICHEY 1272
Big ups to Hank Rizzotte and Connor Wilsbach going full KTB on Ski intervals. Great work boys!
2018 Cycle 1 Week 2 Day 5
Saturdays are the one day per week in Cycle 1 where all pieces are mandatory. They are listed in
the recommended order.
1. Warm-up
Floss Shoulders
Then
4 Steady Rounds
10 Kettlebell Swings
Run 100m
10 Heavy Wallballs
2. Strength
Strict Press
2×10
Then
2 Reps every 2:00 for 12 Minutes
AHAP
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
4. Bitch Work
Run 3 Miles
5a. Gymnastics Accessory
GHD Sit Ups
5×15
Rest as needed.
5b. Strength Accessory
Back Rack Walking Lunge Steps
50′ x 6
Heavy
Rest as needed.
2018 Cycle 1 Week 3 Day 1

TEAMRICHEY 1273
TeamRichey Remote Coach Dex Hopkins and his athlete Nate Lambert got a chance to meet face to face
at our TeamRichey HQ Camp in August. While the program is written to address the needs of all
competitive athletes, it is vital to apply it in a way that specifically meets your individual needs. Our remote
coaches do that and much more.
1. Warm-up
Floss Hips
Then
2 Steady Rounds
15 Light Push Jerk
10 Box Step Ups w/ bar on back
Bike 1k
2A. Strength
Back Squat
5×5 @75%
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time
3. Conditioning
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 155/105lbs
Rest :60
4. Bitch Work
Ski 5/4k
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
Horizontal Ring Rows
5×12
Rest as needed between sets.
5b. Strength Accessory
Muscle Snatch
5×10
Touch and Go
Rest as needed between sets.
TEAMRICHEY 1274
Jonathan Heighes shows us with his 510-pound double last week.
2018 Cycle 1 Week 3 Day 2
1. Warm-up
Slow 10 Minute Row
Then
Steady through
20 Toes to Bar
20 Single Leg Dumbbell Deadlifts
20 Calorie Ski
2. Strength
Deadlift
5×1
3. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
4. Bitch Work
EMOM for 20 Minutes
12/8 Calories on Bike
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Conditioning
5 Rounds:
2 Rope Climbs
14 Alternating Pistols
40 Double Unders
6a. Gymnastics Accessory
7 Rounds:
Plank Holds
:60
Rest 1-3 minutes between holds.
6b. Strength Accessory
Single Leg Squats
3×12 on each Leg
Build weight through all three sets
Rest as needed.
TEAMRICHEY 1275
2018 Cycle 1 Week 3 Day 3
1. Warm-up
Run 1 Mile For Time
2. Strength
Back Squat
4×4 @85%
3. Bitch Work
4 Rounds:
Row 2k
Rest 3:00
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
5 Rounds:
7 Front Squats
11 Bar Facing Burpees
15 GHD Sit Ups
Increase weight each round
FS Weights: 155/105lbs 185/135lbs 225/155lbs 255/175lbs 275/185lbs
5. Gymnastics Accessory
Bar Muscle Ups
10×3
Use a little Kipping as possible to complete these sets of 3. The more strict the better.
Rest as needed.
6. Strength Accessory
Single Arm Dumbbell Push Press
3×10 on each Arm
Build weight through all three sets
Rest as needed.
TEAMRICHEY 1276
2018 Cycle 1 Week 3 Day 4
1. Warm-up
Slow 10 Run
Then
Steady Through
30 Kettlebell Taters
30 Burpees to 6″ Target
2. Strength
Back Squat
3×3 @ 90%
3. Bitch Work
8 Rounds:
Run 50m
Rest 2-3 Minutes
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
3 Rounds:
AMRAP 4 Minutes
40/24 Calories on Bike
20 Kettlebell Swings 70/53lbs
Max Strict Handstand Push-Ups in remaining time
Rest 2:00
5a. Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be speed of kicks.
5b. Strength Accessory
Double Kettlebell Sumo Deadlift
70/53’s
3×20
Rest as needed.
TEAMRICHEY 1277
2018 Cycle 1 Week 3 Day 5
Saturdays are the one day per week in Cycle 1 where all pieces are mandatory. They are listed in
the recommended order.
1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
15 Light Push Press
10 GHD Sit Ups
Run 200m
2. Strength
Strict Press
2×10
Then
3 Reps every 3:00 for 12 Minutes
AHAP
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Then
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS
4. Bitch Work
Bike 15/12k
5a. Gymnastics Accessory
Knees to Elbows
4×20
Rest as needed
5b. Strength Accessory
Pendlay Rows
4×10
Choose one weight across all 4 sets
Rest as needed.
2018 Cycle 1 Week 4 Day 1

TEAMRICHEY 1278
1. Warm-up
Floss Hips
Then
4 Steady Rounds:
10 Goblet Squats
20 Calorie Row
2A. Strength
Back Squat
5×5 @77.5%
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time.
3. Conditioning
AMRAP 8 Minutes
4 D-Ball Cleans 150/100lbs
4 Bar Muscle Ups
4. Bitch Work
30 Minute Run
5 Rounds:
2 Minutes around PR Mile Pace
4 Minutes Slow/Steady.
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
Strict Ring Dips
3×8
3×6
3×4
Rest as needed between all 9 sets.
5b. Strength Accessory
50′ Farmers Carry x 7
Unbroken AHAP
Rest as needed.
TEAMRICHEY 1279
2018 Cycle 1 Week 4 Day 2
1. Warm-up
Slow 10 Minute Row
Then
Steady through
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders
2. Strength
Deadlift
3×3
3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
4. Bitch Work
10 Rounds:
Ski 500m
Rest :60
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Conditioning
AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 115/85lbs
3 Chest to Bar
30′ Handstand Walk
6 Sumo DLHP
6 Chest to Bar
30′ Handstand Walk
9,9,30′, etc.
6a. Gymnastics Accessory
Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:30 On :30 Off
6b. Strength Accessory
Weighted Pistols
6×12 (Perform 10 Reps on same leg, switch legs each set. Heavier than last time.)
TEAMRICHEY 1280
2018 Cycle 1 Week 4 Day 3
1. Warm-up
Floss Ankles AND Calves
Then
3 Steady Rounds;
10 Lateral Squats w/ Kettlebell
30′ Handstand Walk
10 Horiztontal Ring Rows
2. Strength
Back Squat
4×4 @87.5%
3. Bitch Work
8 Rounds:
Row 150m
Rest :60-:90
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
3 Rounds:
Run 400m
21 Dumbbell Snatch 50/35lbs
12 Ring Dips
5. Gymnastics Accessory
Strict Pull Ups
6×7
Control the decent each rep.
6. Strength Accessory
Box Jumps
Work up to tall Box Jump, then complete 5×5 @80%+
TEAMRICHEY 1281
We have often been asked about swimming and how it should be used in your training. Over the last
year, we have made it a point to figure out more about an often overlooked area of our sport. Our newest
article pulls data from our athletes as well as personal experience.
2018 Cycle 1 Week 4 Day 4
1. Warm-up
Slow 10 Minute Bike
Then
Steady Through
10 Kipping RIng Dips
20 Box Step Ups
:60 Wall Sit
2. Strength
Back Squat
3×3 @92.5%
3. Bitch Work
6 Rounds:
Run 300m
Rest 5:00
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
AMRAP 20 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18/12 Calorie Ski
5a. Gymnastics Accessory
Push Ups
15×7
Each set of 7 must be Unbroken.
5b. Strength Accessory
Romanian Deadlifts
5×12
Increase weight slightly each set.
TEAMRICHEY 1282
2018 Cycle 1 Week 4 Day 5
Saturdays are the one day per week in Cycle 1 where all pieces are mandatory. They are listed in
the recommended order.
1. Warm-up
Floss Shoulders
Then
4 Steady Rounds:
10 Good Mornings
Row 300m
2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
4. Bitch Work
Bike 10/8k
1 Minute Hard Effort
2 Minutes Recovery/Steady Pace.
5a. Gymnastics Accessory
Kipping Ring Dips
5×12
Rest as needed.
5b. Strength Accessory
Weighted Hip Extensions
5×15
Rest as needed.
2018 Cycle 1 Week 5 Day 1

TEAMRICHEY 1283
We have steadily crept up to as heavy of a percentage as we have ever done on a 5×5 Back Squat. Drew
and Gabe go over the piece to help you gear up for it.
1. Warm-up
Floss Wrists/Forearms
Then
2 Steady Rounds
15 Heavy Wallballs
10 Overhead Med Ball Lunge Steps
Bike 1k
2A. Strength
Back Squat
5×5 @80%
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time
3. Conditioning
6 Rounds
8 Thrusters 135/95lbs
8 Bar Facing Burpees
4. Bitch Work
Row 5k
Row 200m Fast/Aggressive
Row 300m Stready/Recovery
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
Strict Toes to Bar
8×5
Rest as needed.
5b. Strength Accessory
Waiter Walks
50m x 8
100/70lbs or More
(4 each arm)
Rest as needed.
TEAMRICHEY 1284
2018 Cycle 1 Week 5 Day 2
1. Warm-up
Slow 10 Minute Run
Then
Steady through
10 Strict Ring Dips
20 Single Leg Dumbbell Deadlifts
30 Calorie Bike
2. Strength
Deadlift
4×2
3. Oly
Pause Low Hang Snatch Warm Up (Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (Below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week
4. Bitch Work
Shuttle Sprints x 6
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 40 yards
40 yards to 0 yards
Rest 3:00
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Conditioning
For Time
50 Wallballs 20/14lbs
10 Muscle Ups
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups
6a. Gymnastics Accessory
Strict Handstand Push Ups
8×7
Unbroken Sets
If it’s too easy, add a very slight deficit.
6b. Strength Accessory
Seated Dumbbell Press
5×10 AHAP
TEAMRICHEY 1285
2018 Cycle 1 Week 5 Day 3
1. Warm-up
Floss Hips
Then
3 Steady Rounds
12 Light Dumbbell Thrusters
8 Strict Pull Ups
Row 250m
2. Strength
Back Squat
4×4 @90%
3. Bitch Work
Bike 5k
Rest 2:00
Bike 4k
Rest 2:00
Bike 3k
Rest 1:00
Bike 2k
Rest 1:00
Bike 1k
Increase your 1k split time slightly each interval.
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 GHD Sit Ups
5a. Gymnastics Accessory
Handstand Walk
50’x6
As fast as possible
Rest as needed.
5b. Strength Accessory
Dumbbell Front Rack Lateral Squats
5×12
Alternate sides each rep.
TEAMRICHEY 1286
2018 Cycle 1 Week 5 Day 4
1. Warm-up
Slow 10 Minute Bike
Then
Steady Through
30 KB Swings 53/35lbs
120′ Handstand Walk
2. Strength
Back Squat
3×3 @92.5+%
If you made all your lifts at 3×3 last week, increase the weight.
3. Bitch Work
8 Rounds:
Ski 15/10 Calories
Rest :90
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
3 Rounds:
21 Handstand Push-Ups
21 Kettlebell Snatch 70/53lbs
Row 500m
5a. Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities.
5b. Strength Accessory
Good Mornings
3×25 @95/65lbs
Rest as needed.
TEAMRICHEY 1287
2018 Cycle 1 Week 5 Day 5
Saturdays are the one day per week in Cycle 1 where all pieces are mandatory. They are listed in
the recommended order.
1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
10 Empty Bar Strict Press
12 Toes to Bar
Run 200m
2. Strength
Strict Press
2×10
Then
3 Reps every 2:00 for 12 Minutes
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
4. Bitch Work
6 Rounds:
Run 1200m
Rest 2:00
5a. Gymnastics Accessory
GHD Sit Ups
5×20
Rest as needed.
5b. Strength Accessory
Back Rack Walking Lunge Steps
50′ x 6
Heavier than last time
Rest as needed.
2018 Cycle 1 Week 6 Day 1

TEAMRICHEY 1288
1. Warm-up
Floss Quads just above Knee
Then
4 Steady Rounds
10 Light Kettlebell Thrusters
20 Calorie Row
2A. Strength
Back Squat
5×5 @60%
2B. Strength
DB Bench Press
Neutral Grip
5×10
Heavier than last time.
3. Conditioning
AMRAP 20 Minutes
6 Power Cleans 225/155lbs
3 Rope Climbs
Run 800m
4. Bitch Work
Ski 20 Minutes
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
Horizontal Ring Rows
6×12
Rest as needed between sets.
5b. Strength Accessory
Muscle Snatch
5×10
Touch and Go
Heavier than last time
Rest as needed between sets.
TEAMRICHEY 1289
Seth and Drew are back with a Round Table Discussion to give you some tips for the OLY work today.
2018 Cycle 1 Week 6 Day 2
1. Warm-up
Slow 10 Minute Run
Then
Steady through:
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders
2. Strength
Deadlift
5×1 @ 75-80%
3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.
4. Bitch Work
5 Rounds:
Row 40/30 Calories
Rest 3:00
Full effort each interval.
After completing 1-4, Please choose ONE of the following
5. Conditioning
AMRAP 15 Minutes
50′ Farmer’s Carry 70/50lb Dumbbells
50 Double Unders
15 Dumbbell Push Press
6a. Gymnastics Accessory
Plank Holds
:60 x 10
Rest 1-3 minutes between holds.
6b. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.
TEAMRICHEY 1290
2018 Cycle 1 Week 6 Day 3
1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
7 Snatch Balance 95/65lbs
40′ Handstand Walk
10 Horizontal Ring Rows
2. Strength
Back Squat
4×4 @70%
3. Bitch Work
EMOM for 25 Minutes
Bike 10/7 Calories
Steady slow pace the remainder of the minute.
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
4 Rounds:
12 Power Snatch 135/95lbs
12 Overhead Squats
12 Ring Dips
5. Gymnastics Accessory
Bar Muscle Ups
8×4
Use as little Kipping as possible to complete these sets of 4. The more strict the better.
Rest as needed.
6. Strength Accessory
Single Arm Dumbbell Push Press
3×12 on each Arm
Build weight through all three sets
Rest as needed.
TEAMRICHEY 1291
2018 Cycle 1 Week 6 Day 4
1. Warm-up
Slow 10 Minute Bike
Then
Steady Through
10 Kipping RIng Dips
20 Box Step Ups
10 Strict Handstand Push-Ups
2. Strength
Back Squat
3×3 @75%
3. Bitch Work
Run 40 Minutes
Steady pace, as slow as it takes to be comfortable.
After completing pieces 1-3, Please choose TWO of the following based on perceived
weaknesses.
4. Conditioning
3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike
10 Squat Cleans 185/135lbs
Max Calories on Bike in remaining time
Rest 3:00
5a. Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be the speed of kicks.
5b. Strength Accessory
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.
TEAMRICHEY 1292
2018 Cycle 1 Week 6 Day 5
Saturdays are the one day per week in Cycle 1 where all pieces are mandatory. They are listed in
the recommended order.
1. Warm-up
Floss Elbows
Then
4 Steady Rounds
10 Kettlebell Taters
Ski 10 Calories
2. Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS
4. Bitch Work
Bike 24 Minutes
:90 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery
5a. Gymnastics Accessory
Knees to Elbows
4×20
Rest as needed.
5b. Strength Accessory
Pendlay Rows
4×12
Choose one weight across all 4 sets.
Rest as needed.
2018 Cycle 1 Retest Week Day 1

TEAMRICHEY 1293
We asked and you all delivered. It was awesome to see the weight you all moved on your 1RM squat
retest. What we were even more impressed with was the improvement in the overall quality of the squats
we saw. It is obvious you all have been working hard to clean up your movement as well as get stronger.
When those two things align, you are quite dangerous. Let’s keep it going!
2018 Cycle 1 Retest Week is here. You all have worked extremely hard this cycle. Think back across the
last 6 weeks to all of those times you wanted to quit, but didn’t. Remember all of the things you thought
you couldn’t do but proved yourself wrong. You are stronger, fitter, tougher, and a little bit crazier. This
week is your chance to prove it. Approach each piece with confidence and intensity. KTB!!
1. Warm-up
3 Steady Rounds:
12 Goblet Squats
24 Calorie Row
2. Strength
Find a 1RM Back Squat
3. Conditioning
5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
5 D-Ball over Shoulder 150/100lbs
Rest :90
Score is fastest and slowest time.
4. Bitch Work
For Time:
100 Bar Facing Burpees
5. Gymnastic Accessory
AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.
TEAMRICHEY 1294
2018 Cycle 1 Retest Week Day 2
1. Warm-up
3 Steady Rounds
5 Snatch Balance 95/65lbs
20 Walking Lunge Steps
10 Toes to Bar
2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 Between Efforts
Scores are best set AND total reps across 3 sets.
3. Conditioning
“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips
4. Bitch Work
For Time:
Bike 100 Calories
5. Strength Accessory
Max Distance Farmer’s Carry in 4 Minutes
70/53lb KB in each hand.
TEAMRICHEY 1295
2018 Cycle 1 Retest Week Day 3
1. Warm-up
4 Steady Rounds:
10 Dumbbell Push Press
10 Dumbbell Box Step Ups
10 Calories on Bike
2. Strength
Find a 1RM Strict Press
3. Conditioning
AMRAP 15 Minutes
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories
4. Bitch Work
For Time:
Run 10k
TEAMRICHEY 1296
2018 Cycle 1 Retest Week Day 4
1. Warm-up
Steady Through:
20 Empty Bar Overhead Squats
20 Box Jumps
10 Chest to Bar Pull Ups
2. Strength
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap
3. Bitch Work
TeamRichey Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row
4. Gymnastics Accessory
AMRAP 5 Minutes
Max Sets of 3 Strict Handstand Push-Ups
Score is number of Unbroken sets of 3 completed.
5. Strength Accessory
3 Rounds:
Max Effort Front D-Ball Holds
150/100lbs
Rest as needed between efforts
Scores are best single effort and total time across all 3 holds.
TEAMRICHEY 1297
The last day of 2017-18 Cycle 1 Re-test week is here. Do your best to close it out on a high note. You all
have worked extremely hard this cycle. Think back across the last 6 weeks to all of those times you
wanted to quit, but didn’t. Remember all of the things you thought you couldn’t do but proved yourself
wrong. You are stronger, fitter, tougher, and a little bit crazier. This week is your chance to prove it.
Approach each piece with confidence and intensity. KTB!!
2018 Cycle 1 Retest Week Day 5
1. Warm-up
4 Steady Rounds
10 Kettlebell Taters 53/35lbs
Run 100m
2. Strength
Find a 3RM Deadlift
3. Conditioning
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs
4. Bitch Work
For Time:
Run 1 Mile
5.Gymnastic Accessory
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary.