Orange Door Fitness
Orange Door Fitness
Functional Fitness, General Fitness, Powerlifting, Strength & ConditioningOrange Door Fitness Team Training is a 52 Week Program that emphasizes Strength, Conditioning and Mobility to improve our functional fitness (measured via Barbell Strength Movements and VO2 Max) and longevity.
MONDAY-WEDNESDAY-FRIDAY
Every Monday-Wednesday-Friday will feature barbell focused strength workouts, utilizing different methods from classic Linear Progressions to Conjugate Style Training so that we get exposure to all the greatest styles of training that are out there today.
TUESDAY-THURSDAY-SATURDAY
SANDBAG CIRCUITS - Every Tuesday & Thursday will feature a circuit that is designed to be completed with a sandbag, but can be accomplished with Dumbbells or Kettlebells as well, and a Saturday Ruck to ensure that we continue to build our Long Duration Aerobic Capacity.
RUNNING & BIKING - Another feature are Running & Biking Options every Tuesday-Thursday-Saturday. The year will progress the runners from a 2 mile run, up to (if able) a half marathon on the running track. While the bike program will progress from a 12k Ride, all the way up to a 50 mile ride.
SUNDAY
Sabbath. Rest.
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Front Squat
4 x 4 @ 80 %
C
Seated Band Hamstring Curl
4 x 8
D1
Chin-Up Negatives
4 x 6
D2
DB Arnold Press
4 x 12
E
Walk
1 x 10:00
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Bike (stationary or road)
10000, _ @ _ , 10:00
C1
QL Raise
2 x 10
C2
Seated External Rotation
2 x 10
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Run
3000, _ @ _ , 10:00
C1
QL Raise
2 x 10
C2
Seated External Rotation
2 x 10
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
CrossFit Open 25.2 (sandbag style)
B
"For time" (see how far you can get in 12 minutes): ROUND 1: 21 inverted row* 42 double-unders (sub: single-unders) 21 sandbag thrusters** ROUND 2: 18 chin-ups* 36 double-unders (sub: single-unders) 18 sandbag thrusters** ROUND 3: 15 pull-ups* 30 double-unders (sub: single-unders) 15 sandbag thrusters** Time cap: 12 minutes *round 1= db rows, round 2= inverted rows, round 3= band assisted pull-ups or chin-ups **sub DB Thrusters (30-50's) or Barbell Thrusters (45-95lbs)
C1
QL Raise
2 x 10
C2
Seated External Rotation
2 x 10
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Bench Press
4 x 4 @ 80 %
C1
Supinated Grip Barbell Row
4 x 8
C2
DB Chest Fly
4 x 8
D1
ATG Split Squat
3 x 10
D2
Jefferson Curl
3 x 10
E
Walk
1 x 10:00
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
Circuit
B
4 Sets of On a 5:00 minute clock complete: 10 Burpees 400m Run* Sandbag Walk for remainder of time** -Rest 1:30 b/t Sets- (Score = slowest time to complete the burpees & run) *sub 1k Bike or 1:45-2:00 of any aerobic movement (row, bike, jump rope) **Sub Farmer's Carry/March in place
C1
QL Raise
2 x 10
C2
Seated External Rotation
2 x 10
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Bike (stationary or road)
2500, 500, 2500, 500, 2500, 500 @ 8, 4, 8, 4, 8, 4
C1
Couch Stretch (Hip Flexors)
2 x 1:00
C2
Pigeon Stretch
2 x 10
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Run
0.5, 0.25, 0.5, 0.25, 0.5, 0.25 @ 8, 4, 8, 4, 8, 4
C1
Couch Stretch (Hip Flexors)
2 x 1:00
C2
Pigeon Stretch
2 x 10
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Deadlift
4 x 4 @ 80 %
C1
Cossack Squat
4 x 4
C2
Hamstring Curl on Slides
4 x 12
D1
Banded Bicep Curl
3 x 24
D2
Tricep Kick Back
3 x 12
E1
Calf Raise
2 x 12
E2
Tibialis Raises
2 x 12
F
Walk
1 x 10:00
A
Run
1 x 40:00
A
Ruck
1 x 50:00
A
Bike (stationary or road)
1 x 50:00
Justin Haun
Christian, Husband, Girl Dad. Owner & Coach, Orange Door Fitness. High School Strength Coach, Lutheran High School South (St. Louis, MO).
With Orange Door Fitness, we emphasize training so that we can better serve our family and community. Take care of yourself, to take care of others.
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Jeremy Knapp
Never Played A Sport But Enjoys Training
Verified Athlete"Coach Haun is everything you need or want in a personal trainer: observant, knowledgeable, and precise in giving feedback. Could not recommend more highly."
Matthew Gruenwald
Former College Tennis Player
Verified Athlete""Justin's use of the TrainHeroic app makes working out more streamlined. The work outs are clear and the app is easy to navigate""
Michael Winckler
Former College Football Player
Verified Athlete"“Justin, with Orange Door Fitness, listened well to my needs and goals and outlined a program for me that fits them to a T.”"
Brennan Talcott
Former College Football Player
Verified Athlete"Working with Justin for personal training was key to reaching my fitness goals. His effective programming, along with the easy-to-use app, allowed for ongoing improvement and feedback throughout the training cycle."
When you join a team you’re getting more than programming, you’re joining an online community.
Orange Door Fitness
Orange Door Fitness
Orange Door Fitness
