Not Your Average

GYM MEMBERSHIP

Board Members get unlimited access to our Workout Boards

The Training House Gym Membership includes:

  • Full access to the facility and  equipment
  • Workouts and programming provided with our 4 workout boards with coach-created workouts updated throughout the week
  • Access to our elite trainers for assistance, explanation, or modification of workouts 
  • NO MEMBERSHIP OR INITIATION FEES

This membership is great for those who don’t want to think about what to do at the gym each day and enjoy additional interaction with trainers. Our location is ideal for those who work downtown and want to get in a morning workout and shower before the workday!

Workouts Boards:

Board workouts are updated every Monday, Wednesday, and Friday, providing members with 12 unique workouts each week to choose from. Our elite training team will also assist with movement cues and exercise modifications throughout each workout.

Blue Board:

Foundational Strength

 

Blue Boards are designed to build foundational strength while also incorporating loaded and explosive movements, a perfect start for new members and athletes. These programs are great for those looking to build a strong fitness foundation by mastering the 5 foundational movements (push, pull, squat, hinge, brace).  These workouts focus on getting you to feel stronger by building proper technique. These workouts should take 60 minutes to complete.

Blue Board Sample Workout
1

Dynamic Warmup:

A.) Hip Flexor x 30 sec each
B.) Lying Piriformis x 30 sec each
C.) 1/2 Kneeling Hamstring x 30 sec each
D.) Quad Pull w/ Arm Raise x 10

} 1x
2

Circuit Training:

A.) Bird Dog x 10/10
B.) Banded Rows x  30 sec.
C.) TRX Split Squat x 10/10
D.) MB Wood Choppers x 10/10

} 3x
3 Leg Bridges on Bosu x 20
1 DB Goblet Squat x 10
} 3x
4 Single Leg Step Up w/ DB Curl x 10/10
Tricep Cord Pushdowns x 30 sec.
} 3x
5 Single Arm DB Row x 10/10
2 DB Push Press x 10/10
} 3x
6 Single Arm DB Bench Press x 10/10
Dynaball Hip Toss x 10/10
} 3x
7 High Plank Hold x 45 sec.
Running Man Sit Ups x 45 sec.
} 3x

Red Board:

HIIT

 

Red Boards are programmed as high-intensity interval training (HIIT). These workouts are time-based and designed to get your heart rate up with short rest periods for maximum calorie burn. Red boards are excellent for improving endurance focused performance training and are designed to increase your cardio strength and boost your metabolism immediately after a workout and up to 36 hours after. Red Board workouts should take around 45 minutes to complete.

Red Board Sample Workout
1

Dynamic Warmup: 1 Round

A.) High Knee Grab
B.) Russian Squat
C.) Heel Walks w/ Scoops
D.) Quad Grab w/ Heel Raise

} 1x
2

Tabata Sets  (20 sec. on 10 sec off) 

A.) Power Jacks
B.) Forward Backward Steps
C.) Dynaball Shuffle Slams
D.) Mt. Climbers x 20

} 6x
3

Circuit One:

A) Heavy Sled Push
B) Box Jumps 12 inch or 20 inch

} 4x
4

Strength Supersets:

A1.) Reverse Lunge x 20
A2.) Rope Waves x 30 sec

B1.) MB Russian Twist x 30
B2.) Cord Rows x 20

C1.) Robots x 10
C2.) High Plank Hold x 30 sec

} 3x
5

Circuit Two: 

A.) Assault Bike (8 cal)
B.) Walking DB Curls x 50
C.) Sandbag Over The Shoulder Toss x 5/5

} 2x

Green Board:

Metabolic Conditioning

 

Green Board workouts are designed to provide the perfect combination of resistance training intermixed with bursts of high-intensity, fast-paced cardiovascular exercise in order to challenge your body’s fitness training capacity and improve overall endurance. If you are looking to maximize your workout efficiency or to enhance your athletic performance, these workouts are for you.  Green boards should take 60 –75 minutes total.

Green Board Sample Workout
1 Rope Waves w/ low box in-out running x 30 sec
TRX Figure 4 Squats x 10/10
} 3x
2 DBall Burpee w/ low Squat Toss x 12
Bicycle Crunches x 50
} 3x
3 Bike Sprints 45-30-15 seconds
Inverted Bar Pull-ups x20
} 3x
4 1 DB Single Leg RDL x 12/12
10 D-Ball Shuffle Slam x 20
} 3x
5 Split Lunge (foot on pad) w/ curl x 12/12
Dips x 20
} 3x
6 Falls Rd. Run
Sit-up D-Ball Toss x 30
} 1x

Black Board:

Functional Training & Strength

 

Black Boards are advanced full body strength training and conditioning workouts that are designed to incorporate functional and athletic movements to challenge your body. These programs are designed to enhance your performance through whole-body control in every workout and to engage every muscle in a practical way.  Black Board workouts take 60 – 75 minutes to complete.

Black Board Sample Workout
1

Strength:

  • Cable Pulldowns 1 Knee x 20
  • Straddle Box Squats x 20
  • DB Floor Press x 20
  • DB Alt Step Ups x 20
} 3x
2

Cardio:

  • Bike x 10 Calories
  • Row x 250 mts
  • Air Runner (15 sec on, 15 sec off) x 3
  • 5 yd Shuffle w/ Burpees x 6
} 3x
3

Strength: (Outside)

  • Hammer Hits x 20
  • Tank Rope Pull-Push x 1
  • DB Lunge Wlk x 20
  • TRX Push Ups x 20
} 3x
4

Core:

  • Plate Press To Toes x 20
  • Side Plank Reach-Thru x 20
  • Plate Bus Driver x 20
  • S. Ball AB Saw x 20
} 3x

Board Membership Options

Single Day Pass

 

Full access to our gym, expert coaches, and Workout Boards for one day. New to Training House?  Your first visit is free. 

Monthly Membership

 

Want to test it out? Unlimited gym + board access with our Monthly Membership. No long-term commitment. No Hassle.

Annual Membership

 

Ready to commit to a healthier lifestyle? Sign up for a year-long membership and receive a free Training House hat!

Want to learn more about our memberships?

Submit the form below to get in touch or get started!

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