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 Thrusters
10 DB Plank Rows
10 Kettlebell/Dumbbell Deadlift High-Pulls
10 Triceps Dips

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

6 Hanging Knee Raises
6 Alternating Lunges per Leg
12 DB Half-Moon

4 Days Per Week:

5 Dive-Bomber Push-Ups
10 Squats
15 Alternating Lunges per Leg

Rest 3 to 4 minutes, then 5 rounds, 30 seconds each exercise:

Lying Leg Raisea
Jump Squata
Hanging Knee Raisea
Russian Twists
Rest up to 60 seconds