
ANNIE'S W.O.D.
WORKOUT OF THE DAY

WEEK 5
​
DAY 1: BACK FOCUS
Monday
WARM UP
DYNAMIC STRETCHING
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10 knee up and grab
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10 alternating quad stretch
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10 atlas lunges
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10 inch worms
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10 lateral leg swings each side
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10 forward leg swings each side
STRENGTH
4 Sets – Super Set
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12 Deadlifts
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15 Each Side Banded or Cable Rotations
3 Sets – Superset
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10 Pull Ups (assisted as needed)
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15 Banded High Row
3 Sets – Superset
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15 Landmine Bent Rows
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12 Ab Roll out
STRETCH (Hold each for 30 seconds to 1 min):
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Standing Split Stretch
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Standing Quad Stretch
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Proximal Hamstring Stretch
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Kneeling Hip Flexor Stretch
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Pigeon Stretch
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Calf (Runners) Stretch
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Lat Stretch
-
Cross Body Shoulder Stretch

WEEK 5
​
DAY 2: LEG FOCUS
TUESDAY
1 MILE TREADMILL OR OUTDOOR RUN
DYNAMIC STRETCHING
-
Knee Up and Grab x 10 each leg
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Toe Up and Grab x 10 each leg
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Atlas Lunges x 10 each leg
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Shoulder Dis-locators x 10
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Caterpillar Walkout to Pushup x 10
STRENGTH
4 Sets
-
12 Front Squats
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15 Jump Squats
4 Sets
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15 Hip Thrusters
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20 Banded Squat Hop Out's
4 Sets
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50 Walking Lunges
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1 Minute Wall Sit with Band Pulses
STRETCH (Hold each for 30 seconds to 1 min):
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Overhead Lat and Tricep Stretch
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90 Degree Elbow Wall Chest Stretch
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Overhead Tricep Stretch
-
Standing Quad Stretch
-
Proximal Hamstring Stretch
-
Kneeling Hip Flexor Stretch
-
Pigeon Stretch
-
Calf (Runners) Stretch
​

WEEK 5
​
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
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Atlas Lunges x 10 each leg
-
Spidermans x 10 each leg
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Side Lunges x 10 each leg
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Single Leg Romanian Deadlifts x 10 each leg
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Caterpillar Walkout to Pushup x 10
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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
​
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
​
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Bench Press
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Stability Ball Abdominal Pass
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Ball Slams
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Battlerope Burpees
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Banded Fly's
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Overhead Press
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Push Up to Shoulder Tap
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Flutter Kicks
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Tricep Pushdowns
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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
​
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
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10 Chin Ups
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10 Dips
​​
Super Set: 3 Sets​
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EZ Curl 21's (7 reps full bicep curl, 7 reps upper bicep curl, 7 reps lower bicep curl)
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15 Tricep Kick Backs Each Arm
​​
Super Set: 3 Sets
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15 Lateral Raise
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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