Virtuosity 030820


8 Hours

6-8 Hours

<6 Hours

How many hours did you sleep last night? Send your numbers to your coach. Use an app like Garmin, Whoop or Sleep Cycle to help track.


Make 1 meal/day a less processed, more whole-foods option. Plan ahead or batch cook to help make healthy meals easy to grab and accessible.

Had one whole-foods meal and didn’t eat out at all.

Had one whole-foods meal OR didn’t eat out at all.

No whole-foods meal and ate out today.



3 rounds for time of:

500-m row
21 push-ups
12 strict toes-to-rings


Unbroken Completion




Meditate for 5 minutes before noon.


Completion Partial Completion DNF

Source: The Mental Health Plan

What is Virtuosity?

What is the SEMM model of fitness? Read here.

What do the Green / Yellow / Red numbers mean? Read here.

How do I program SEMM for my clients? Read here.

Become a Two-Brain Coaching certified coach: Click here.

Find a Two-Brain Gym: Click here.

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