Gallowglass Athletics - Gym Programming

Our program is designed to fit in a one hour session and includes the following, 6x a week:
Warm Up
Skill Or Strength 
Conditioning
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.
​
Conditioning
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. 
Intended stimulus and scaling options included for all WODs.
RX+ Versions for the more seasoned athletes!