Gallowglass Athletics Gym Programming
With a background in Bodybuilding turned into a love for Functional Fitness, Gallowglass Athletics was founded to bring a blend of fitness to your community. We strongly believe in combining traditional methodologies of strength training with functional fitness to allow our athletes to look good and feel good while doing it.
What Every Session Needs
One Hour. Four Pieces. Every Day.
Every session is designed to fit in one hour and includes everything your coaches need to run a great class.
1
Warm Up
Structured warm-up to prepare athletes for the day's work and reduce injury risk.
2
Skill Or Strength
6-week strength cycles with test in/test out around the Big 3 (Squat, Deadlift, Press), plus weekly gymnastics skill work covering pull-ups, muscle-ups, T2B, HSPU, and handstand walking.
3
Conditioning
Built to increase capacity across all domains. Intended stimulus and scaling options included for all WODs, with RX+ versions for seasoned athletes.
4
Competitor Work
Optional daily competitor piece for athletes looking for more. Designed to challenge with workouts and drills that prepare for competition.
Strength & Skill Philosophy
Measurable Progress. Not Just Hard Workouts.
Gallowglass believes in combining traditional strength training methodologies with functional fitness. Strength work is built around 6-week cycles with a test in and test out so athletes can actually see their improvements.
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6-week strength cycles with measurable progress
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Focus on the Big 3: Squat, Deadlift, Press
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Weekly gymnastics skill progressions
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Conditioning across all energy domains
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Intended stimulus and scaling for every WOD
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RX+ versions for advanced athletes
Why This Approach Works
The carryover of the Big 3 lifts is undeniable in cleans, snatches, and everything else. And gymnastics skills can't improve inside conditioning workouts. You need dedicated time to drill them. That's why every session separates skill and strength from conditioning. Your athletes get better at both instead of rushing through one to get to the other.
Gallowglass Gym Programming
All programming requires Chalk It:
Pro Base Pro ($89/mo) or Full Suite ($169/mo).
Best Value
Gallowglass Athletics - Gym Programming
39.99
Every month
1 FREE MONTH - Fully encompassing program for athletes of any caliber.
Valid until canceled
30 day free trial
Feeling Stuck Or Plateaued?
All programming requires Chalk It:
Pro Base Pro ($89/mo) or Full Suite ($169/mo).
BENCHMARK BOOSTER
Removes the focus on metcons and gets back to the basics. Strength and cardiovascular output are the limiting factors when it comes to excelling in a hybrid fitness program. Inconsistencies or lack of true strength progressions and cardiovascular intervals can leave athletes on a hamster wheel. Benchmark Booster is designed to focus on what really matters.
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12-week structured program: test in, train, retest
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5 days per week, 1-hour sessions
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All training centered around your test-in numbers
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Strength progressions and cardiovascular intervals
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Week 12 retest to measure actual improvement
Seamless CHIP Integration
Beautifully Integrated Right Into Chalk It Pro
Programming publishes directly to your CHIP account each week. All tracks are added automatically when you subscribe.
Fully Customizable
Copy, move, or edit programming between tracks to fit your gym's schedule. Your gym, your way.