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ANNIE'S W.O.D. 

WORKOUT OF THE DAY

WEEK 5

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DAY 1: BACK FOCUS

Monday

WARM UP

DYNAMIC STRETCHING

  • 10 knee up and grab

  • 10 alternating quad stretch

  • 10 atlas lunges

  • 10 inch worms

  • 10 lateral leg swings each side

  • 10 forward leg swings each side

STRENGTH 

4 Sets – Super Set

  • 12 Deadlifts

  • 15 Each Side Banded or Cable Rotations

 

3 Sets – Superset

  • 10 Pull Ups (assisted as needed)

  • 15 Banded High Row

 

3 Sets – Superset

  • 15 Landmine Bent Rows

  • 12 Ab Roll out

STRETCH (Hold each for 30 seconds to 1 min):

  • Standing Split Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

  • Lat Stretch

  • Cross Body Shoulder Stretch

WEEK 5

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DAY 2: LEG FOCUS

TUESDAY

1 MILE TREADMILL OR OUTDOOR RUN

DYNAMIC STRETCHING

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Shoulder Dis-locators x 10 

  • Caterpillar Walkout to Pushup x 10

STRENGTH

4 Sets

  • 12 Front Squats

  • 15 Jump Squats

4 Sets

  • 15 Hip Thrusters

  • 20 Banded Squat Hop Out's

4 Sets

  • 50 Walking Lunges

  • 1 Minute Wall Sit with Band Pulses

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

​

WEEK 5

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DAY 3: OUTDOOR CARDIO AND FLEXIBILITY

wednesday

DYNAMIC WARM UP

  • ​Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

6 Mile Outdoor Hike

1 Hour Yoga Flow Video

WEEK 5

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DAY 4: 

HIIT

THURSDAY

DYNAMIC WARM UP

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

WARM UP: 1 MILE TREADMILL OR OUTDOOR RUN​

HIIT: 3 Rounds, 60 Sec Work, 30 Sec Rest

​

  • Bench Press

  • Stability Ball Abdominal Pass

  • Ball Slams

  • Battlerope Burpees

  • Banded Fly's 

  • Overhead Press

  • Push Up to Shoulder Tap

  • Flutter Kicks

  • Tricep Pushdowns

  • Banded Bicep Curls

​

STRETCH (Hold each for 30 seconds to 1 min):

​

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

WEEK 5

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DAY 5: ARMS, ABS & SHOULDERS FOCUS

FRIDAY

WARM UP: 

​1 MILE TREADMILL OR OUTDOOR RUN

DYNAMIC WARM UP

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

STRENGTH

Super Set: 5 Sets

  • 10 Chin Ups

  • 10 Dips

​​

Super Set: 3 Sets​

  • EZ Curl 21's (7 reps full bicep curl, 7 reps upper bicep curl, 7 reps lower bicep curl)

  • 15 Tricep Kick Backs Each Arm

​​

Super Set: 3 Sets

  • 15 Lateral Raise

  • 15 Slider Plank to Push up

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

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