Jeff covered our mutual workout today pretty well- so here's mine from yesterday, which I think was a good example of a speed/power workout:
Warmup- track run, 3 laps
Boxing+ "rest" period. 5 rounds at the heavy bag @ 3 minutes. I got to rest between rounds... for as long as I could hold a plank position. By the 4th intermission this was only 30 seconds.
Box Jumps: one minute on, one minute off, two foot box. 3 rounds.
Sprints: sprint lap, walk lap, x3.
If I'd had more time I would have put dumbell snatches or kettlebell cleans into the mix. This workout feels great, works the whole body, doesn't leave you sore, and builds explosive muscle.