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:

6 Hanging Knee Raise
6 Lunges
12 Dumbbell half-moon

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

10 Dumbbell biceps curl to overhead press
10 Dumbbell row
10 Kettlebell/Dumbbell Deadlift high-pull
10 Close grip push-up

3 Days Per Week:

3 rounds for time of:

5 Wide grip push-up
5 Regular push-up
5 Close grip push-up

Rest 3-4 minutes, then perform 5 sets of 12 of each exercise as fast as possible:

Squat
Step-up (each leg)
Russian Twist

4 Days Per Week:

Same as 3-day per week program

34U34 Movement Promo