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:

2 rounds for time of:

10 Push-up

Side plank right for 30 seconds

10 Wide grip push-up

Side plank left for 30 seconds

10 Close grip push-up

Straight leg raise for 30 seconds

Rest 3-4 minutes, then:

6 rounds for time of (with the same pair of dumbbells throughout):

6 Dumbbell front squat

6 Dumbbell overhead press

6 Dumbbell biceps curl

12 Dumbbell thruster

Rest up to 2 minutes between rounds

3 Days Per Week:

Same as 2 day per week program

4 Days Per Week:

Same as 2  and 3 day per week program


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