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Monday - cleans, chest, and arms
Tuesday - Squats, snatches, lower body, back, and shoulders
Wednesday - Rest
Thursday - practically the same as monday but different workouts
Friday - practically the same as tuesday but different workouts
Weekend - Rest
I basically break it down into 4 quarters each day.
3rd quarter - run for about an hour. I practice my conditioning test each day, and after that I either do sprints, agility, or long distance. On fridays I flip tires, do shoots, and practice on footwork.
4th quarter - Circuit workouts relating to that days focus on the body. So on Monday, I do curls, reverse curls, forearm curls, triceps, etc and I do 3 sets. Then I do an ab circuit after that.
Then, I hit the maxx machine again, 3 sets of 5.
OT is stretching. And then a bit before I go to bed, I do more ab workouts as well as pushups, and some light jogging to get blood flow.