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:

3 rounds for time of:

10 Incline push-up

10 Lateral lunge (each leg)

10 Decline push-up

10 Tip over (each leg)

Rest 3-4 minutes, then 5 rounds for time of:

6 Dumbbell plank row each arm (get into a push-up plank position and perform alternating rows)

12 Dumbbell deadlift high-pull

6 Dumbbell half-moon (each direction)

12 Sit-up 

3 Days Per Week:

Same as 2 day per week programming

4 Days Per Week:

Same as 2 and 3 day per week programming

 

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