On the side of doing my own personal training I also help memebers of special forces with their trianing. Heres an example workout I thought I would share with anyone intersted. It is very crossfit based. While their is alot of crossfit bashing and I personally don't do it, it suits their job. They do alot of runing, jumping, sliding, carrying gear.....
Weight room:
*Dynamic warm up
*Two arm KB swing 3 x20
*Front squat 1x2, 1x2, 1x2, 3x2
*Shoulder Press 1x3, 1x3, 1x3, 2x3
*Pullups :5 sets to max each set
*One leg RDL 3x4 ea leg
* regular abs 50
*russian twist 50
*foam roll

Running day*
1/2 mile run wamr up
2x20 yards of high knees
2 x50 yrds 3/4 strides out
2x20 yrds double leg hops, single leg hops
10x50 yrd sprints, 1 min rest inbetween
3 mile cool down
stretch

Enjoy