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 Days Per Week:

4 rounds for time of:

10 Dumbbell biceps curl to overhead press
10 Dumbbell plank row
10 Kettlebell or dumbbell deadlift high-pull
10 Close grip push-up

Rest 3-4 minutes, then complete 12 rounds of:

12 Jump squat
12 Flutter kick each leg

4 Days Per Week:

10-12 Hill Sprints, run stadium stairs, or increase incline on treadmill (run at all-out efforts for 50-60 seconds on an incline, whether outdoor or on a treadmill; rest 1-2 minutes between efforts)

Rest 3-4 minutes, then:

100 Flutter kicks

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