By: Gallowglass Athletics
About Us
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.
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Why Gallowglass Athletics?
We all want to look good naked and feel good about our fitness level. We all don't want to spend hours in the gym to achieve that.
Our program is designed to fit in a one hour session and includes the following, 6x a week:
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Warm Up
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Skill Or Strength
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Conditioning
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Optional Competitor Accessory Work
Skill and Strength
Strength work is centered around 6 week cycles, focusing on a specific lift. We believe in measurable progress. With a test in and test out, athletes can see their improvements. We also believe in routinely working on the "Big 3" (Squat, Deadlift, Press). The carryover of these movements is undeniable in cleans, snatches, etc.
Skill work is programmed weekly for you to progress on your gymnastic skills. Pull-ups, Muscle-Ups, Toes-to-Bar, Handstand Push-ups, Handstand Walking, etc. These movements can't improve in conditioning without setting aside time for drilling these by themselves.
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Conditioning
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Built with the goal to increase your capacity across all domains. We want our athletes to be able to conquer anything that life throws at them.
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Intended stimulus and scaling options included for all WODs.
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RX+ Versions for the more seasoned athletes!
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Competitor Work
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Daily competitor piece included for the athletes looking for more!
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Designed to challenge you with workouts and drills to prepare for competition, the competitor work will help take you from average to elite.
Feeling Stuck or Plateaued? Try...
Fully Integrated Into Chalk It Pro
(Click Image for Sample Day of Programming)
PRODUCTS - All programming options require Chalk It Pro - Base Pro Plan or Full Suite
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
Programming for 6x a week
Designed to fit in a one hour session.
Feeling Stuck Or Plateaued?
Benchmark Booster removes the focus on metcons or "WODs" 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 - not getting stronger or faster.
Benchmark Booster is designed to focus on what really matters! Programmed 5x a week - each session should be able to be completed in an hour session (pending how long you take to warm up, etc).
Week 1 is test in. Weeks 2-11 is where the magic happens and is all centered around your test in numbers. Week 12 is your time to shine with a retest of everything from week 1.
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Equipment Needs
The minimal equipment required to successfully complete the Benchmark Booster program includes:
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Barbell + Plates
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One piece of cardio equipment
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2 Dumbbell or 2 Kettlebell of the same weight
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Medicine Ball (Wall Ball)
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Pull Up Bar / Rig
The prescribed equipment in the program consists of:
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Barbell + Plates
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Rower + Bike
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2 Dumbbells and 2 Kettlebells of the same weight
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Medicine Ball (Wall Ball)
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Pull Up Bar / Rig
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GHD
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Ab Mat
Note: All cardio intervals can be done on a single piece of equipment. Additionally all KB or DB movements can be interchanged with one another. Wall Ball is only required for test in and test out.
