How to progress Great Hall when in Gold V

So I'm a FTP player for about a year or so and find myself mid to high Gold V in Arena which is a blessing, and a curse. I'm finding it hard to farm my Great Hall without intentionally losing fights to stay in Gold IV and toggling between the two tiers.

I'm trying different builds and have invested a lot of resources in different team comps yet still being FTP I can't compete with most teams I come across. I 'could' intentionally stay in lower tiers and farm daily but when I do I find myself wasting so many Arena Tokens intentionally losing that it almost doesn't seem worth it.

Setting 15 minute alarms just to let me know to fight is starting to wear down on me and I'm wondering if anyone else is in a position like mine, and how you've dealt with it. I know this comes across as a rant but I'd really like advice from players who know more than me or have been more successful as a FTP player with moderate luck in shard pulls like I have.

Thanks!