We recommend taking a rest day at least 1-2 days a week. There is no magic formula on how you should do it so we suggest listening to the signals that your body is giving you.
Do you feel extremely tired to the point that you feel like you can't think clearly? If the answer is yes, then you probably need to rest.
Do you feel heavy and run down? Take a rest day.
Is your day so busy that you don't know how you will manage getting everything done? Take a rest day.
Ultimately it is up to you, but listen to the signals your body gives you. Lack of motivation isn't a reason to take a rest day so don't take this advice to the extreme. Strive to workout 4-5 days a week, giving yourself 2 rest days. An example would be:
Workout Monday- Friday, rest Saturday and Sunday
Workout Monday, Tuesday, Thursday, Friday- Rest Wednesday and Sunday
Workout of the Day
20 minute AMRAP
10 Wall Balls (20/14)
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