The main one I follow is simple and brutally effective. The idea is to completly exaust your muscles. Here goes:
Pushup circut (min 100 reps)
The pushups basicly contain whatever variations I feel like doing. It allows for more experimentation that way. I also do a similar thing with the lower body. I combine whatever isometric and plyometric movements I want to use, and incorporate weight were I can. Again, I use whatever variations I feel like using. It is meat and potatoes basicly, but it works real well.