Jeff,
I've had some great success with XMP-5744, but usually at higher velocities than you are seeking.
For the .223, try this,
BTB .225"-60g SPGC/10.0g Unique/WSRP/GI Brass/2200 fps. This has been a very good load for me in several .223's.
For the .30-06 and a pure fun plinking round at about 2200 fps try this:
BTB .310"-115g FNPB/25.0g H4227/WLRP/GI Brass/2200 fps In several '06's this has proven very effective and accurate.
Both of these loads will give you the velocity threshold approximating the .22 Magnum that you are looking for, and have been very uniform in performance accross a variety of firearms in my experience.
Hope this gets you going!
God Bless,
Marshall