Virtuosity 170720



7-9 Hours

<7 Hours

Sleep one extra hour tonight.


Vegetables: Aim for 50% of your plate at lunch and dinner to be vegetables.

Green – Veggies at both meals

Yellow – . Veggies at one meal.

Red – No veggies

Source: practice your daily/weekly healthy nutrition habit, set by you and your nutrition coach.


3 Rounds for time:

Run 200m

12 KB Swings

12 squats

<6:00 Poses    Completion    DNF


Take a 60-90 second pause for clarity with your morning coffee/breakfast.

Completion Partial Completion DNF


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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