Virtuosity 270720


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.


Increase your water intake, and cut back on (or cut out) soda, juice, and alcohol for 7 days.

8 Cups of water, no sugary drinks, no alcohol.

2 out of 3.

0 out of 3.

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


20 min. AMRAP

Run 400m

7 Deadlifts

14 KB Swings

Each run within 10% of first run’s pace

Unbroken Completion


Manage Meditate for 5 minutes after breakfast but before starting your work.   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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