This month, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete. If you're new to circuits like these, feel free to take them slow at first and/or scale back the number of movements (for example, instead of completing 20 squats per round, try 15 or 10 if you're unsure).

Most importantly, have fun! These are meant to be challenging, but not impossible.

2 Days Per Week:

4 rounds for time of:

10 Dumbbell biceps curl to overhead press
10 Dumbbell plank row
10 Kettlebell or dumbbell deadlift high-pull
10 Close grip push-up

Rest 3-4 minutes, then complete 12 rounds of:

12 Jump squat
12 Flutter kick each leg

3 Days Per Week:


4 Days Per Week:

5 rounds for time of:

5 Lateral step-up each leg (stand parallel to a box and step onto it sideways)
10 Close grip push-up
15 Kettlebell or dumbbell goblet squat
10 Wide grip push-up
5 Split squat each leg

Rest 3-4 minutes, then 3 rounds for time of:

20 Russian twist (unweighted)
15 Superman back extension
10 Bird dog each side

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