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:

5 Push-up
5 Lunge each leg
10 Squat

Rest 3-4 minutes, then:

Run for 5 minutes
25 Burpee
Run for 5 minutes
25 Walking lunge
Run for 5 minutes
25 Jump Squat 

3 Days Per Week:

Warm up, then for 5 minutes, perform as many walking lunges as possible

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

6 Windmill push-up
20 Plank Walk-out + Push-up
12 Dumbbell half-moon
10 Superman

4 Days Per Week:

4 rounds for time of:

5 Push-up
Jump Rope or Mountain Climber for 60 seconds
5 Incline Push-up
Jump Rope or Mountain Climber for 60 seconds
5 Decline Push-up
Jump Rope or Mountain Climber for 60 seconds
Rest for 30 sec.

3 rounds for time of:

12 Dumbbell half-moon
25 Sit-up 

 

34U34 Movement Promo