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:

Perform one round of:

6 Plank walk-outs
12 Triceps bench dip
6 Dive bomb push-up
One set of max rep chin-ups or suspended rows

Rest 3-4 minutes, then complete 5 rounds spending 30 seconds per round on each exercise:

Burpee
Step-up
Jump squat
Mountain climber
Flutter/bicycle kick
Rest for 30-60 seconds

3 Days Per Week:

Rest 

4 Days Per Week:

5 of each (perform a set of the first exercise, then a set of the second exercise, then rest 60 seconds; repeat 4 times):

5 Dumbbell or Barbell Bench Press (if using a barbell, make sure to get a spotter!)
5 Dumbbell or Barbell Bent Over Row

4 of each (perform a set of the first exercise, then a set of the second exercise, then rest 60 seconds; repeat 3 times):

12 Dumbbell or Barbell Overhead Press
12 Dumbbell or Barbell Deadlift High Pull (perform a deadlift and pull explosively at the top)

3 rounds for time of

Dumbbell "man-maker" (also called lady makers!)
12 Dumbbell/Kettlebell swing
12 Russian twist

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