This month, we've got some fun new 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 a Week:


3 Days a Week:

3 rounds for time of:

5 Push-ups
5 Superman back extensions
5 Bird dogs per side
5 Lunges per side

Rest 3 to 4 minutes. Chose one: burpee, jump squat, or dumbbell thruster, and complete 8 rounds of 20 seconds work and 10 seconds rest (called a Tabata interval).

4 Days a Week: