I work on walking through standards and sight-reading (need A LOT of work here), mostly. I'll work on learning certain riffs or songs that catch my ear sometimes. Mostly I transcribe other instruments and vocal melodies. Tv jingles, theme songs, classical music and so on are fun to work on.
Same workout for me. I work on a couple of different basses each night. I work on technique to warm up, scales and arpeggios then reading. When I get bored of reading I switch on some radio or CD and play along trying to not only get the bass line but the groove as well. I try different things like slap/pop over jazz standards, walking over RnR, etc. to set widest possible expressions. I probably practice 5 nights and work at least once a week.