Point Proven Gym
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 class and includes the following, 6x a week:
- Warm Up
- Skill Or Strength
- Conditioning
- Optional Competitor Accessory Work
Skill Or Strength
- Strength work is centered around 6 week cycles, focusing on a specific lift. We believe in measurable progress for your members. 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.
- Members will be able to see progress by attending any number of classes as we are constantly working on building stronger bases.
- Skill work is programmed weekly for your members to progress on their gymnastic skills. Pull-ups, Muscle-Ups, Toes-to-Bar, Handstand Push-ups, Handstand Walking, etc. With different progressions for different skill levels, this is a great time for your coaching staff to aid members in achieving their next level.
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.
- Designed with equipment in mind. We understand that set-up time for the workout has to be considered for your staff!
- Intended stimulus and scaling options included for all WODs for your coaches.
- RX+ Versions for the more seasoned athletes!
Competitor Work
- Daily competitor piece included for the athletes looking for more! This is meant to be done outside of the one hour class. We know there are members looking for a little more than the average person. This is included to make our offering all encompassing for all of your athletes.
- Designed to challenge athletes with workouts and drills to prepare them for competition, the competitor work will help take athletes from average to elite.
Sample Session
Warm Up:
4 Rounds for Quality
5 Front Squat 45/35
5 Muscle Clean 45/35
5 Strict Press 45/35
Frog Stretch :25 Sec
Monostructural Cardio :30 Sec
Strength:
Strict Press 3x5
Push Press 3x3
Jerk 3x1
Strength Notes:
For this piece, you will be building in weight for each of the pressing movements. You should use the last weight on the Strict Press for the first set of the Push Press and then the last weight of the Push Press for the first set of the Jerks.
Conditioning:
5-10-15-10-5
Thruster
10-15-25-15-10
Row Calorie
Conditioning Notes:
16 minute time cap
5-10-15-10-5 is the same as 21-15-9 = 45 reps in total (fun fact of the day).
If you choose to bike your calories are: 8-12-20-12-8
The middle round will be where you need to focus your pacing on. Leave some in the tank to get through that and then speed up as your reps decline.
Goal = 12 - 13 Minutes
Competitor Accessory:
EMOM 10
[2 Power Clean + 1 Hang Power Clean + 1 Jerk] 205/125lb
Competitor Notes:
Heavy barbell cycling for today’s additional work. This complex should be completed each minute unbroken. No dropping the bar between Power Cleans. Pick a weight that allows that constraint to be met. Jerks can be done as power or split - that is up to you! Take 4-5 sets to warm up and build to the weight you plan to use for the EMOM.
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.
Refund Policy
We do NOT offer refunds for any of our online programming. Please be sure to select the correct programming at checkout. Also, please be sure to cancel your subscription before your billing cycle ends and your new one begins. For assistance on cancelling your membership, email support@btwb.com. Gallowglass Athletics is NOT responsible for cancelling your memberships.